12
11
2018

Uncommon WOD – 121218

Part A 3 sets of: Rope pull Rest 1 minute Turkish Get-up 2 each side Rest as needed Part B 3 rounds for time of: 30 Single-arm KB Swings (55/35) 30 Toes-to-bar

12
10
2018

Uncommon WOD – 121118

“Get Low” 3-6-9 reps of: Strict Ring Muscle-ups (Strict Ring Pull-up, Strict Pull-up-increase reps if needed) Triple Unders (scale with DU or TU attempts) Squat Snatch (155/105) Rest 3 minutes 3-6-9 reps of: Push press (155/105) Weighted Pistols (55/35) (reps are per leg) (scale with weighted reverse lunge) Strict HSPU (scale with box but challenge to make it really difficult) Rest 3 minutes 3-6-9 reps of: Sandbag Front Squat (140/100) Sandbag Push Press

12
09
2018

Uncommon WOD – 121018

Part A 12 minute AMRAP 50 Double Unders 15 Power Cleans (115/75) 50 Double Unders 15 Burpees   Part B 3 sets Reverse Sled Pull 120ft Sandbag Floor Press for max reps

12
07
2018

Uncommon WOD – 120818

24 minute AMRAP 6 Hang Power Clean and Jerks (135/95) 6 Bar-facing Burpees *This will be done with a partner. One partner completes AMRAP by themselves for 3 minutes while the other rests. Then the partners switch. Each time a switch is made, the working partner picks up where the resting partner left off.

12
06
2018

Uncommon WOD – 120718

Part A 15 minutes to build to a heavy Deadlift using the following progression. Wall-leaning KB Deadlift (external torque) 30 Seconds rest Sandbag carry 120ft 30 Seconds rest Deadlift Part B 12 minute AMRAP 8 DB Snatches (50/35) (4 R 4 L not alternating) 8 DB single-arm overhead Lunges (4 R 4 L) 4 DB single-arm overhead Squats (4 R 4L)

12
05
2018

Uncommon WOD – 120618

“Cindy” 20 minute AMRAP 5 Pull-ups 10 Push-ups 15 Squats or “Weight vest Cindy” For the weighted version men must have 10 strict pull-ups unbroken and women must have 5 strict pull-ups unbroken to establish the prerequisite strength for this version.  

12
04
2018

Uncommon WOD – 120518

Part A Every 2 minutes for 24 minutes Bi-polar Box Jumps Rope Climbs Handstand Shoulder Taps Part B 9 minute AMRAP 3-6-9-12…etc. reps of Sandbag Squats (140/100) Power Cleans (155/110)

12
03
2018

Uncommon WOD – 120418

Part A 4 Sets of Rope Pull Immediately into Max Bench Press (Choose a weight where you can accomplish 10-15 reps) The goal of this Part A is to reach a maximal pump in the pec. This is not a max set where it is acceptable to use the traps or delts. The entire purpose is to feel the pec working. Therefore you might have to adjust range of motion to maintain tension in the pec. I can not currently touch the bar to my chest while maintaining tension in my pec. If I ignore this I have shoulder pain....