01
22
2019

Uncommon WOD – 012319

Part A 3 Sets Sandbag Bulgarian Split Squats x 10-12 Right Leg Rest 30 Seconds Sandbag Bulgarian Split Squats x 10-12 Left Leg Rest 30 Seconds 20 Seconds Jump Overs Rest 2 Minutes   Part B 5 Rounds for Time 20 Wallballs (30/20) 8/4 Strict Chest to Bar Pull-ups (Scale is jumping chest-t0-bar) 30 Double-unders  (Scale is double under attempts, no singles) 12 Minute time cap

01
21
2019

Uncommon WOD – 012219

Part A 3 sets Rope Pull Rest 30 Seconds Sandbag Floor Press x 10-12   Part B “The Chief” 3 Minute AMRAP / 1 Minute Rest 3 Power Cleans (135/95) 6 Hand Release Push-ups 9 Air Squats *Complete 5 sets. Pick up where you left off the previous set. Each year in the United States Navy, a highly qualified and elite cadre of Sailors are selected and promoted to join the ranks of Chief Petty Officer. Since 1893, “The Chiefs” have been relied upon by subordinates and superiors alike...

01
20
2019

Uncommon WOD – 012119

MLK “Up to the Mountain” (The final speech of Dr.King April 3rd, 1968) In teams of 2 5 Rounds (Number of days to march from Selma, AL to Montgomery, AL) 54 Calorie Row (Number of miles marched between the above cities) 35 Sandbag box step-ups (Age of Dr. King when he was chosen as the youngest recipient of the Nobel Peace Prize) 39 Burpees (Age of Dr. King when he was assassinated) 40 Minute time cap I have read many of Dr. Martin Luther King Jr.’s speeches over the years. His message of forgive...

01
17
2019

Uncommon WOD – 011819

Part A 6 sets of Push press + Jerk 1+2 Time cap 20 minutes   Part B Open WOD 12.3 18 Minute AMRAP 15 Box Jumps (24/20) 12 Push Presses (115/75) 9 Toes-to-Bars Or Open WOD 13.2 10 Minute AMRAP 5 Shoulder-to-Overhead (115/75) 10 Deadlifts (115/75) 15 Box Jumps (24/20)

01
16
2019

Uncommon WOD – 011719

Part A 3 sets Sandbag Squats x 20 seconds (light weight) Rest 30 seconds Front Squats x 3 (heavy but fast) Rest 2 minutes   Part B 12 minute AMRAP 14 Wall Balls (20/14) 4 Muscle-ups or 7 Chest-to-bar Pull-ups 28 Double Unders  

01
15
2019

Uncommon WOD – 011619

In teams of 3, alternate complete rounds. 22 minute AMRAP 10/8 Calorie Bike 5 DB/KB Overhead Walking Lunges – one arm (70/50) 5 DB/KB Overhead Walking Lunges – other arm 10 Burpees

01
14
2019

Uncommon WOD – 011519

Part A Every 90 seconds for 18 minutes 1: Hollow Rock x 60 seconds 2: Handstand Walk x 60 seconds 3: Strict Toes-to-bar x 6-8 4: Rest   Part B For Time: 20 DB Snatches (70/55) 15 Toes-to-bar 18 DB Snatches 15 Toes-to-bar 16 DB Snatches 15 Toes-to-bar

01
13
2019

Uncommon WOD – 011419

Part A 4 sets Oblique Opener (find low abs and move on) Rest briefly Wall-leaning Dimmel Deadlift 15-20 seconds Rest briefly Deadlift x 2 reps   Part B In 3 minutes Row 500 meters 25 KB Swings (70/55) Rest 3 minutes. Complete 3 total sets.