12
15
2017

Uncommon WOD – 121617

In teams of 2, alternate complete rounds: 12 Minute AMRAP 12 Calorie Row 12 Burpees Rest 4 min 12 Minute AMRAP 24 Wallballs (20/14) 6 Burpee Box Jumps (24/20)

12
14
2017

Uncommon WOD – 121517

Complete 3 Rounds of: 6 Minutes EMOM Sand Bag Hug Carry 120 ft. 10 Cal Airdyne OH Sandbag carry or Double KB OH Carry 60 ft. Rest 3 Min

12
13
2017

Uncommon WOD – 121417

1.0 Part A 4 Sets 8 Dips (1 Second Hold in bottom , no bouncing) Rest Max Chin Over Bar Hold Part B 9 Minute AMRAP 3 Strict Pull-Up 6 Pistol Squats or Box Step Up w/controlled lowering 9 L-Seated Press 2.0 Part A 4 Sets Max Ring Muscle Up’s in 60 Sec Rest as needed Part B 9 Minutes AMRAP 3 Strict Pull-up 6 Pistol Squats 3 Strict HS Pushups

12
11
2017

Uncommon WOD – 121217

1.0 Part A 10 Sets – Every 2 minutes for 20 minutes 2 Clean First Pull Rest 20 Sec 2 Hang Clean Pull Rest 20 Sec 1 Power Clean Part B 3 Rounds for time: 20 DB Deadlifts 15 DB Power Cleans 10 DB Front Squats 2.0 Part A 20 Minutes to build to a max complex: Power Clean Rest 20 Sec Hang Squat Clean Rest 20 Sec Squat Clean Part B 3 Rounds for time: 20 Deadlifts (135/95) 15 Power Clean 10 Front Squats

12
10
2017

Uncommon WOD – 121117

Part A 4 Sets Rope Sled Pull (Same pull as 11/28) Rest 60 Sec Oblique Opener (5 Sec on 5 Sec off) for 60 Sec Rest 60 sec Part B 20-18- 16-14 Russian KB Swings (70/55) Chest-to-Bar Pull-ups Knees to Elbow *15 min time cap

12
07
2017

Uncommon WOD – 120817

1.0 Part A Deadlift to a heavy set of 3 Drop to 90% for 4 sets of 3 Part B Same as 2.0 2.0 Part A Power Clean + Jerk to a heavy double. No more than 5 seconds between lifts. Drop to 90% for 3 sets of a double. Part B 6 rounds for time: 12 KB Swings (70/55) 12 Push-ups 12 Box Jumps (30)