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Wednesday, February 27, 2013

KU WOD 2.27.13

Dynamic
Warm Up: 2 rds
A. 40ft walking lunge body weight
 1. x1
B. 2xbell clean
 1. x8
C. 2xbell front squat
 1. x4
D. 40ft 2xbell rack carry
 1. x1

KU WOD: 5rds superset A+B, AHAP!
A. 2xbell russian swing
 1. x8
B. 2xbell single leg deadlift
 1.x3 r
 2.x3 l

KU WOD: 9 sets/mins, EMOM start w 50yrd run
SETS: max effort
1. strict press r
2. strict press l
3. push press r
4. push press l
5. push jerk r
6. push jerk l
7. kbell horn squat
8. air squat
9. jumping air squat

4 comments:

  1. KU WOD #1 - worked up to dual 32Ks
    KU WOD #2 used 20K bell
    1) 17
    2) 17
    3) 15
    4) 15
    5) 9
    6) 9
    7) don't remember
    8) ~20
    9) ~12
    Really gassed out at the end, great KB Metcon!

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  3. Nice blog!!! Thanks for sharing these information. like it.

    Kettlebell Training

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