KU WOD 8.31.12

warmup:

dynamic

bubctp and getups
200m run
snatch and getups


WOD 1:

10 power swings with band
20 air squats

12/16


WOD 2:

partner wod

10-7-3

burpees
box jumps
games style pushups

one person works
while the other holds dual bells
in the :  rack, down squat, suitcase and overhead

16's/24's

KU WOD 8.29.12

warmup:

medball mayhem
dynamic



WOD 1:

 kb complex

3 dual swing to high pull
3 dual cleans
3 dual front squats

5 sets
move up in weight each set


WOD 2:

5 box jumps (go higher each round)
8 fig 8 to uppercut (go heavier each round)
10 ring pushups

4 rds

KU WOD 8.27.12

warmup:

dynamic
swings, presses, windmills, snatches and walks
arm bars


WOD 1:

3 minutes of snatches
snatch every 10 seconds, rest overhead
switch hands as often as you like

3 rounds, 1 minute rest in between rounds

16/24


WOD 2:

9 minute amrap

5 rope pullups
3 stone gts
1/1 tgu

24/32

KU WOD 8.24.12

warmup:

medball
dynamic


WOD 1:

sa swing l   10-7-4
sa swing r   10-7-4
h2h             20-14-8
release/flip 10-7-4

ex:  20/24/28 or whatever floats your bell
 nft


WOD 2: 

6-5-4-3-2-1

burpee deadlifts (dual)
50 yard in the rack (dual)
50 yard in the suitcase (dual)
dual cleans

16/24

KU WOD 8.22.12

warmup:

dynamic

ropes


WOD 1:

5-4-3-2-1

front squats (dual)
alt strict press (l/r)

nft


WOD 2:

10-8-6-4-2

snatch (total)
burpees

16/24

KU WOD 8.20.12 NO SCHOOL LIKE THE OLD SCHOOL

 warmup:

medball mash
dynamic


WOD FROM HELL

400m run
50 americans
400m run
45 kb wall balls
400m run
40 fig 8 to uperrcuts
400m run
35 kb flips
400m run
30 half tgu's

w16
m24

KU WOD 8.17.12

warmup:


dynamic

WOD 1 (warmup wod)

two teams
each person goes twice

5 burpees
50 ft prowler run, down and back
50 ft kb walk, down in the rack, back in the suitcase (dual)


WOD 2:

5 dual deadlift
3 hang cleans
1 squat clean to thruster

5 sets
move up in weight each set
nft
15m cap


WOD 3:

9 dual bubc, swing from the outside of the legs
30 on the rope
3 iron crosses

5 rounds or 8m cap