KU WOD 4.18.12

warmup:

dynamic
400m run


WOD 1

8 dual bell sumo deadlift, heavy and fast
8 heavy russians with band

5 sets
no more than 90 secs rest in between sets


WOD 2

partner wod

4 keg to shoulder (2 left/2 right)
6 keg pushups
8 lateral keg jumps

one person completes a round then your partner goes

amrap in 3 minutes

followed by 1 minutes rest

3 rounds

KU WOD 4.16.12

warmup:

dynamic
lots of dynamic

WOD 1:

strict press: 1-1-1 l/r, move up in weight
clean and jerk: 2-2-2 l/r, move up in weight
squat clean to thruster: 3-3-3 l/r, move up in weight

nft


WOD 2:

400m run
50 americans @ 24k
200m run
35 toe to bar
200m run
25 box jump @ 24"
400m run


EXTRA CREDIT

log press/viper race

max reps in 45 secs @ 65#
x2

FRIDAY THE 13TH @ KB UNDERGROUND

warmup:

200m run
dynamic

8-8-16
6-6-12
4-4-8

horn squat
two handed press
h2h


WOD 1:

kb complex

3 reps each of:

squat clean
thruster
push press/jerk
oh squat

all left, all right

3 rounds

move up in weight each round


WOD 2:

partner wod

90 secs of work at each station
30 secs of rest in between stations
3 rounds

sled pulls
wheel barrow walk with pushups
pullups

KETTLEBELL UNDERGROUND WOD 4.9.12

warmup:

dynamic
400m run

10/10 1st round
6/6 2nd round

sa dl suitcase style
sa swing
sa push press


WOD 1:

american swings up the ladder.
can't do americans then do russians.
can't do russians then do deadlifts

10 burpee buy in
then 10 reps of:
12-14-16-20-24-28-32-48


WOD 2:

1 pushup every 10 seconds for 1 minute
rest in plank
followed immediately by dual bell farmers walk in the rack
for 1 minute
1 minute rest
then 2 more rounds but in the 2nd round it's 1 pushup
every 7 seconds and in the 3rd round it's 1 pushup every 5 seconds.
always resting in plank.


EXTRA CREDIT:

partner med ball frenzy

KETTLEBELL UNDERGOUND WOD 4.6.12

warmup:

fwrd run
bkwrd run
lat shuffle
x2

bear
rabbit
spider
x2

5/5, 5/4, 5/3, 5/2, 5/1
pullups/tgu

WOD

3/3 cleans ftg to press
bear crawl
10/8/6/4/2 goblet squat
broad jump

w: 16/24
m: 24/32


BONUS WOD

rope undulations
rope pull (like you're on a fancy yacht)
keg press

KETTLEBELL UNDERGROUND WOD 4.2.12

warmup:

bear
rabbit
spider
x3

kb walks

7 oh squat, r/l
10 second arm bar, r/l
x3

WOD

10 snatch, r/l
10 plyo pushups
5 burpees

8
8
6

6
6
7

4
4
8

2
2
10


extra credit:

BREATHING swings
shuttle runs

20 secs each
3.5 rounds

KETTLEBELL UNDERGROUND WOD 3.30.12

KETTLEBELL UNDERGROUND WOD 3.28.12

warmup:

partner medball work

10 reps each movement, 2 rounds
chest pass, overhead throws, forward rotations,
backward rotation, explosion

5 pullups
3 windmills r/l
10 heavy russians

3 rds

WOD 1

kb complex

power clean
front squat
thruster
snatch to backwards lunge

1 all left, 1 ll right
2 all left, 2 all right
3 all left, 3 all right

that's 1 round

3 total rounds

light, medium, heavy


WOD 2:

stone to shoulder 3-5-7-5-3
20 foot handstand walk

10 minute cap

KETTLEBELL UNDERGROUND WOD 3.26.12

KETTLEBELL UNDERGROUND WOD 3.21.12

warmup:

windmill
walk with bell overhead
windmill
walk with bell in the rack
windmill

left/right
x3


WOD 1

tgu's (total)
pullups

5/5
4/5
3/5
2/5
1/5

nft


WOD 2

dual kb jerk
focus on the breath

3 minutes of work

1st set: 3 breaths in the rack in between each rep

2nd set: 5 breaths in the rack in between each rep

KETTLEBELL UNDERGROUND WOD 3.19.12

warmup:

dynamic

10-8-6-4-2
americans
mountain climbers

windmills
bent side presses
breathing techniques

WOD

200m run
25 americans
15 burpees
25 americans
200m run

w 16
m 24

KETTLEBELL UNDERGROUND WOD 3.16.12

HAPPY BIRTHDAY WOODY


warmup:

dynamic

sa swings l/r
goblet squats

10-8-6-4-2


WOD:

400m run
50 russians
50 situps
800m run
50 pushups
50 situps
400m run
50 sdlhp
50 situps

w 24
m 32

KETTLEBLL UNDERGROUND WOD 3.14.12

warmup:

dynamic

8 goblets
8 americans
8 pushups
8 pullups
6 goblets
6 americans
6 pushups
6 pullups
400m run

WOD:

30 secs work at each station
30 secs rest/transition

5 rounds

dual cleans walk 1-2-3-2-1
ropes
prowlers


extra credit:

rope pull competition

KETTLEBELL UNDERGROUND WOD 3.12.12

warmup:

dynamic
ladders
bell carries

WOD 1:

strict press
push press
push jerk

left/right

5-3-2-1

then find your 3 rep max push jerk


WOD 2:

12 power swings
4 burpees
200m run

12 powers
8 burpees
200m run

12 powers
12 burpees
200m run

KETTLEBELL UNDERGROUND WOD 3.9.12

warmup:

dynamic


WOD 1

TGU Total

5-3-2-2-1-1-1

total reps.
reach your max load.

then try some barbell getups.


WOD 2

5 burpees
7 kb front squats
9 americans
3 over-unders

3 rounds

w 24
m 32

KETTLEBELL UNDERGROUND WOD 3.7.12

warmup:

dynamic

kb complex
3 reps each arm of:
clean ftg
front squat
backwards lunge to
press

x2


WOD

russian swing
h2h
2 handed flip

10-8-6-4-2 with a light bell
8-6-4-2 with a medium bell
6-4-2 with a heavy bell

nft, but quality of reps

w: 12-16-24
m: 16-24-32

followed by miscellany and what-have-you

KETTLEBELL UNDERGROUND WOD 3.5.12

warmup:

dynamic
400m run

pullups/pushups

normal grip: 1-2-1/3-6-3
mix grip: 1-2-1/3-6-3
close grip: 1-2-1/3-6-3


WOD:

7 americans
5 half tgus
3 pullups

5 minute amrap
3 minutes rest in between
3 rounds

w 24
m 32

KETTLEBELL UNDERGROUND WOD 3/2/12

warmup:

dynamic


WOD

8 sa swing, l/r
8 h2h (total)
8 2 handed swing squat to bubp
8 ground to halo (total)
8 push press/jerk, l/r
8 dual bub clean (swing from the outside of the legs)
8 hot potato squat
8 roll to press
4/4 russian/american x2
8 overhead squat, l/r
8 snatch, l/r
8 dual clean and jerk

2 rounds

KETTLEBELL UNDERGROUND WOD 2.27.12

warmup:

dynamic

pullup practice


WOD 1

tabata pullups

8 minutes


WOD 2

snatch

warmup with:

10-8-6-4-2
left/right
light bell
don't put the bell down

8-6-4-2
left/right
light/medium bell
don't put the bell down

then a snatch test for time of
30 reps left/right with only 1 hand switch
ie: all 30 on the left, switch, all 30 on the right
if you put the bell down you fail the test

w 14
m 20

KETTLEBELL UNDERGROUND WOD 2.24.12

warmup:

600m run
dynamic

10 dl
10 russians
10 americans
x2

WOD

50 box jumps
40 americans
30 butterfly situps
20 snatch (total)
10 pushups
10 pushups
20 snatch (total)
30 butterfly situps
40 americans
50 box jumps

w 16k, 20"
m 24k, 24"