12
30
2018

Uncommon WOD – 123118

With a partner, complete the following for time. 2018 meter Row Then alternate full rounds for 12 rounds of: 5 one-arm KB Swings (55/35) each side 5 goblet hold Reverse Lunges each side 5 Push Presses each side Then finish with: 2019 meter Row (see what I did there????????)    

12
28
2018

Uncommon WOD – 122918

“Double Team 14.4” With a partner, split reps as desired. 28 minute AMRAP 60 calorie Row 50 Toes-to-bar 40 Wall Balls 30 Cleans (135/95) 20 Muscle Ups

12
27
2018

Uncommon WOD – 122818

Part A 4 sets :30 Oblique Opener (only 2 or 3 sec on and off) Rest 15 seconds :30 Sandbag Dimmel Deadlift Rest 15 seconds Deadlift x 3 (Heavy but smooth)   Part B 12 minute AMRAP 5 Box Jumps (36/30) Run 200 meters Max Push-ups in one set. Form must be as close to perfect as you can get it. Hips and shoulders move together, legs and chest (NOT BELLY) touch together, arms lock all the way out at the top.

12
26
2018

Uncommon WOD – 122718

5 sets. :30 work / :30 rest. -Renegade Rows (choose a weight with which you can perform quality reps consistently for the FULL 30 seconds) -Sandbag Front Squats (same as above) -Box Jump-overs (24/20) -Side Shuffles *The goal of this workout is train your mental toughness. That can mean something a little different for everybody, since we are all coming into the day under different circumstances. But I want you all to decide before the workout that you will work for all 30 seconds of every round...

12
23
2018

Uncommon WOD – 122418

For Time: 10-8-6-4-2 Clean and Jerks 10 Bar-facing Burpees *20 min Time Cap You can choose from the following ladders of weights for the Clean and Jerks. Every single person might not find that one of these ladders works perfectly for their abilities, but please try to stick to one of them. I anticipate that the issue most people will face is that they don’t think they are capable of lifting the heavier weights on the ladder. This was written to be a “competition style” workout...

12
20
2018

Uncommon WOD – 122118

Part A In 12 minutes, build to a heavy Clean Pull + Clean   Part B Every 2 minutes for 8 minutes 20 Wall-balls (20/14) One Clean at 90% of today’s heaviest lift from Part A

12
19
2018

Uncommon WOD – 122018

Part A 12 minute AMRAP 4-8-12-16… Reps of Thrusters (95/65) Pull-ups   Part B 3 Sets of Dumbbell Shoulder Press Max Reps Dumbbell Front Delt Raise 5 Reps Dumbbell Side Delt Raise 5 Reps Dumbbell Reverse Fly 5 Reps Dumbbell Hammer Curl Max

12
18
2018

Uncommon WOD – 121918

Part A 6 minute AMRAP Sandbag Carry 60ft 5 Sandbag Squats Sandbag Carry 60ft 5 Tuck Jumps *This is a warmup not a WOD. Move at a pace and take breaks to maintain nose and mouth breathing. Part B Every 2 minutes for 12 minutes Back Squat x 3 reps @21×1 Part C For Time 30/20 Calories on Assault Bike 30 Burpees to Target 30/20 Calories on Concept 2 Rower 30 Burpees to Target Time Cap 6 Minutes