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Uncommon WOD – 011414

01.13.2014

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CrossFit 1.0

A.
Three sets of:
Bench Press x 6-8 reps @ 20X1
Rest 60 seconds
Dumbbell Romanian Deadlift x 6-8 reps @ 3010
Rest 60 seconds
Pronated Grip Pull-Ups x 6-8 reps @ 2111
Rest 60 seconds

B.
8 Min. AMRAP
5 Barbell Row
10 Front Squats
15 Push Press

CrossFit 2.0

A.
Three sets of:
Bench Press x 3-4 reps @ 20X1
Rest 2 minutes
Weighted Pull-Up x 2-3 reps @ 20X1
Rest 2 minutes

B.
Three sets for max reps of:
Bodyweight Bench Press
(ladies, shoot for 3/4 bodyweight)
Pull-Ups
Rest 4 minutes between sets

*Courtesy of CrossFit Invictus

author: CrossFit Uncommon

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