11
09
2017

Uncommon WOD – 111017

1.0 Part A. 4 Sets Strict Pull-up 8 reps @2121 Rest 60 Sec Hollow Body Hold 60 Sec or Hollow Press on Roller 6 Reps Rest 2 Min Part B Same as 2.0 2.0 Part A 4 Sets 3 reps of (Strict Pull-up 1/4 Turn Strict C2B Pull-up) rest 60 Sec Hollow Press on Roller 6 reps Rest 2 Min Part B In teams of 2 Complete 5 Rounds Each of: 6 KB Renegade Row per arm 6 Russian KB Swing 6 KB Clean 6 KB Front Squat 6 KB Shoulder to Overhead Run 200M Complete these conga line style. Partner 2 can begin the KB portion when...

11
08
2017

Uncommon WOD – 110917

Part A 4 Sets Dragonfly Drill 60 Sec Rest 60 Sec Handstand Walk/Wallwalk/HS Shoulder tap/HS Hold 60 Sec Rest 2 Min Part B In Teams of 2 Alternate full rounds to complete as many as possible in 14 Minutes of: 7 Sandbag Ground to Over Shoulder 7 Front Squat Carry 70 Feet

11
07
2017

Uncommon WOD – 110817

  Part A Back Squat In 5 Sets build to a heavy set of 3(max amount of time for the 5 sets is 10 min. If you don’t need all 5 sets then don’t use them) then don’t use them) Take 85-90% of best set of 3 and perform 3*every :90 sec for 6 Min Part B 4 rounds for time of: 25 Wallballs 10 Burpee box jump overs

11
06
2017

Uncommon WOD – 110717

1.0 Part A Clean first pull+Clean pull 2+1 every 2 Min for 18 min. Part B Amrap 10 Min 10 Shoulder to overhead 30 Double-Unders 2.0 Part A Clean First Pull+Clean+Jerk 2+1+1*8 Part B Amran 10 Min 10 Ground to Overhead 155/105 30 Double-Unders

11
03
2017

Uncommon WOD – 110417

“MOVING DAY” 27 min amrap In teams of 3 3 plates each team (45#, no separate women’s rx) Partner 1: Move all 3 plates 50 meters (1 plate at a time, must be carried) Partner 2&3 alternate full rounds for AMRAP of: 5 thrusters 95lb 5 burpees over the bar Teammates rotate when all 3 plates have been moved.    

11
02
2017

Uncommon WOD – 110317

Part A Every 2 min for 20 min 1: 4 Rope Climbs 2: 60 sec Frog Stance/Head Stand/Press into Hand Stand   Part B 4 Rounds for time: Suitcase Carry x 50m right side Suitcase Carry x 50m left side 10 KB Push Press or Strict HSPU 10 KB Front Rack Reverse Lunges

11
01
2017

Uncommon WOD – 110217

As a team of 2: 4 Rounds each of 12 Deadlifts (185/125) 200m Shuttle Sprint (50m) Rest 5 min Divide work between partners Row 60 cal 60 Burpees Row 40 cal 40 Burpees Row 20 cal 20 Burpees Score is final time.