KU WOD 7.6.12

KU WOD 7.2.12

warmup:

dynamic


WOD 1:

1 minute dual kb snatch
1 minute tabata burpees
1 minute dual kb jerk
1 minute tabata burpees

2 rounds

w 12
m 16


WOD 2:

15 americans
9 box jumps

1 minute rest

12 americans
12 box jumps

1 minute rest

9 americans
15 box jumps

you have 1 minute to complete
each round of swings and jumps.
if you fail to complete any round
then you owe a 100m sprint for
each round failed.

w:  12/16/24, 20"
m:  16/24/32, 24"

KU WOD 6.29.12

warmup:

dynamic

hip openers


WOD 1:

20 kb squats, hold the bell by the bell
10 russians
5 sa swings. l
5 sa swings, r

4 rounds  if you put the bell down during
a round that's 3 burpees for every time
the bell hits the ground.  do all of your
burpees at the end of each round before
starting the next round.

nft

w 24
m 32


WOD 2:

12 minute amrap

25 ft rope pulls, on your back down, on your stomach back
9 in & outs
1-2-3 snatch to windmills (all left one round, all right the next...)

w 16
m 24

KU WOD 6.27.12

warmup:

med ball mashup

walks


WOD:

partner wod

30 dual clean and jerks (total)
one man c and j's while the other holds
the bells in the rack.  no one can work if the bells
are on the ground.

6 different holding formations
for kettlebell walks.
one man at a time.

100 total russians
one man works at a time

200m walking lunge, no bells
both men at the same time

KU WOD 6.25.12

warmup:

600m run

3 thrusters, oh walk
3 oh squats, oh walk
l/r
x2

25 ft lunge w pass
30 russians
25 ft lunge w pass
30 h2h


WOD 1:

7-5-3

dual bent over row
dual power clean
dual push press

nft

muiwes


WOD 2

2 or 3 tire flips
3 sa catch release to snatch, l/r
4 2 hand catch release
5 fr sq

4 rds

w 16
m 24

KU WOD 6.22.12

KU WOD 6.20.12

warmup:

dynamic

arm bar, l/r
15 band pulls
x3

5 total wind mills, go up in weight

WOD 1 (kind of sort of part of the warmup)

1 tgu, total
3 pullups
1 tgu
5 pullups
1 tgu
7 pullups...

10 minute amrap

w 24
m 32

WOD 2:

all bell movements are DUAL bells

21 push press
400m run
21 cleans
400m run
21 fr squats

w 16
m 24