KU WOD 2.6.13

 Warm Up: 

A. mix grip pushups, bw lunge, kbell horn squat

 1. x10 pu, x20 lunge (total reps), x8 kbell h sq (move up in load each round)

 2. x8, x16, x8

 3. x6, x10, x8

WOD#1 

6 rounds-superset A and B, no more than 60-90sec rest btw sets

A. mix grip TGU (reg/bottom bell up)

 1. x3 total reps 

B. mixed pullups- weighted, CTB, strict, kipping, unbroken, mix grips, chin over the bar

 1. x5 total reps 

WOD#2

Kettlebell Complex for time, squat reps go down by 1, reps run 6 to 1 then done.

m:2x20kg w:2x14kg (3 burpee penalty every time bells touch the ground)

x3 kbell cleans

x3 push press

x6 kbell front squat 

(cleans, push press, are always x3) 

finishing set:

x3

x3

x1

KU WOD 2.4.13

Dynamic warmup

2 Rounds
A. dual kettlebell walks @50 Ft
 1. suitcase
 2. suitcase/rack l/r, r/l
 3. rack
 4. rack/overhead l/r, r/l
 5. overhead
B. (broad jump, backwards bear crawl) x2
 1. x3 broad jumps
 2. backwards bear crawl to start
C. 200 m run

WOD
4 Rounds of 3mins of work, 1min of rest
m:2x24kg w:2x16kg

x3 kbell cleans
x6 kbell sh to oh
x9 air squat

If needed adjust load each round to keep intensity.

Kettlebell walk series @50 Ft.

KU WOD 2.1.2013

Dynamic
200m run

Warm Up
 3 rounds
1. box jump 10,8,6
2. x3 sandbag TGU's m: 90 w: 60
3. sandbag kettlebell walk 35ft R/L
4. x20 H2H


WOD : 4 rounds 

1. x50 rope work
2. x12 hammer strikes
3. prowler run 70ft m: 205 w:165
4. x10 jumping bar MU's

 

KU WOD 1.30.2013

Warm Up
dynamic

2 Rounds
200m run
dual bell rack walk 50ft
30 situp
bell complex 5R 5L, 3R 3L
1. sa deadlift
2. sa cl and j
3. sa front squat
move up in weight each round

WOD
- 3 attempts - fastest time wins!
1. 3 tire flips @375
2. rope prowler pull 35ft @205
3. prowler run 35ft @205
4. sandbag run 50ft @90
5. kettlbell snatch x20 total reps M:20kg W:14kg

   

KU WOD 1.14.13

warmup:

dynamic

30 ropes
10 mix pushups
3 tgu's
x2


WOD 1:

7 dual jerks
15 air squats

3 rds


WOD 2:

10 min amrap

8 2h release catch
5 burpees
1 sandbag tgu/run

KU WOD 1.11.13

WOD 1:

12-9-6

dual box squats.
walk in the rack down and back
do not put the bells down


WOD 2:

6 clean and jerks
yoke walks, heavy

5 rds

KU WOD 1.9.13

warmup:

dynamic
windmills/presses/jerks and walks

15 sa swings, l/r @24
15 2h swings @32

8 sa swings, l/r @32
10 2h swings @48


WOD 1:

3 sa sdlhp
3 power snatch
3 jerks

all left
h2h to all right

3 rds

rest between rds and move up in load to ahap


WOD 2:

10-1 russians @32
10 situps

(10 russians/10 situps, 9 russians/10 situps....1 russian/10 situps)