Blog

Uncommon WOD – 012014

01.19.2014

photo

CrossFit 1.0

A.
Three sets of:
Back Squat x 8-10 reps @ 30X1
Rest 60 seconds
Supinated-Grip Pull-Ups x 5-7 reps @ 21X1
Rest 60 seconds
Plank from Elbows x 45-60 seconds
Rest 60 seconds

B.
For time:
40 Wallballs
300 Meter Row
20 Burpees
300 Meter Row
40 Wallballs

CrossFit 2.0

A.
Four sets of:
Back Squat x 3-5 reps @ 30X1
Rest 90 seconds
Strict Supinated-Grip Pull-Ups x Max Reps @ 21X0
(Important to follow tempo here, abide by the 1 second pause at the bottom – ensure full extension)
Rest 90 seconds

B.
For time:
40 Wallballs
300 Meter Row
20 Burpees
300 Meter Row
40 Wallballs

*Courtesy of CrossFit Invictus

author: CrossFit Uncommon

Comment
0

Leave a reply