KU WOD 4.20.12

dynamic

med ball 10 reps

chest, overhead, froward rotation, backward rotation

overhead sit up throw, jump blocks

warm up: dual kbell carriers

1. dual suitcase, one in the rack one suitcase, 50ft repeat alternate sides

2. dual rack , one overhead one rack, 50ft repeat alternate sides

3. dual suitcase, dual rack, dual overhead, rack, suitcase 50ft

Kettlebell GPP Wod: 4 RDS

7 burpees

50ft prowler sprint high side/low side

50ft sprint

20 kettlebell snatch

M:24kg W:16kg

Ex: complete 7 burpees followed by a 50ft prowler sprint then a 50ft sprint (no prowler)

finish with 20 kettlebell snatch. mix between low and high side prowler runs.

Kettlebell Underground Strength Wod: 3 RDS

Partner wod

bear crawl sled pull 25ft x2

max weighted push ups x

stone lifts x4

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