11
20
2017

Uncommon WOD – 112117

Part A 4 sets of: Deadbug 45 Sec. Rest 60 Sec. Single Arm DB Row  x 8 reps/side Rest 60 Sec.   Part B 12-10-8-6-4-2 reps of: DB Squat Clean Thruster (55/35) *Between each set perform 3 Ring Muscle-up.   Rx is Ring Muscle-up. Scaling options:  3 Bar MU/6 C2B Pull-up/6 Pull-up

11
19
2017

Uncommon WOD – 112017

  EMOM 40 Min for Max Reps of: 1: Sandbag Ground to Over Shoulder (140/100) 2: Toes to Bar 3: Dumbbell Front Squats (55/35) 4: Rest

11
15
2017

Uncommon WOD – 111617

Part A: Take 15 Minutes to Perform – Back Squat 10-5-10-5-10 (Score is total weight lifted. You must complete the reps in this order and you must complete the listed number of reps in the set to count the weight. You get one shot at each set so you must choose correctly because if you do not get the reps then the set will not count and cannot be redone.   Part B: 4 Sets of: Single Leg Deadlift 8 reps/side Rest 30 sec Glute Hip Bridge 12 reps Rest 1 min

11
14
2017

Uncommon WOD – 111517

1.0 Part A: EMOM for 8 Min:  Snatch First Pull + Hang Snatch Pull 3+2 EMOM for 8 Min:  Snatch Pull 2 reps   Part B: For Time: 30-20-10 Reps of: Alternating DB Snatch Goblet Squat Box Jump   2.0 Part A: EMOM for 8 Min:  Snatch First Pull + Snatch 3+1 EMOM for 8 Min:  Snatch 1 rep   Part B: For Time 20-15-10 Reps of: Power Snatch (135/95) Overhead Squat Time Cap:  15 Minutes

11
13
2017

Uncommon WOD – 111417

1.0 Part A Every 5 Min for 20 Minutes switch between 2 stations: 1: Rope Climb Practice 2: 70 ‘ Rope Sled Pull Part B Same as 2.0   2.0 Part A Take 10 Minutes at each station, resting as needed: 1: 4 sets of One Arm Rope Pull-up 4-5 reps/side 2: 3 Max Sets of Chin over Bar Hold Part B As a Team of 2: 10 Rope Climbs 30 Thrusters (115/80) 50 Pull-Ups 30 Thrusters 10 Rope Climbs  

11
12
2017

Uncommon WOD – 111317

Part A: Take 10 minutes to build to a heavy set of 10 Deadlifts (no more than 4 working sets) Keeping same weight on the bar, perform 5 sets of 8 Deadlifts every 90 seconds Part B: 4 rounds for time: Run 400M 20 Russian KB Swing (70/55) 60 Double-Unders

11
10
2017

Uncommon WOD – 111117

“Gaza” Teams of 2 Partner WOD – split the work including the runs (Hero WOD) 5 rounds for time of: 35 kettlebell swings, 1.5 pood 30 push-ups 25 pull-ups 20 box jumps, 30-inch box 1-mile run