Blog
03
06
2017

Uncommon WOD – 030717

CrossFit 1.0 & 2.0

A.
Every 2 minutes, for 18 minutes (3 sets of each):
Station 1: 3 Rolls to Candlestick + 6-8 Ring or Stationary Dips or Max Muscle-Ups in 45 Seconds
Station 2: 45-60 second Nose-to-Wall Handstand Hold or Handstand Walk x 30′
Station 3: Alternating Pistols or Pistol Progressions x 8 each leg (if proficient, add weight w/kettlebell)

B.
Every minute, on the minute, for 24 minutes (6 sets of each):
Minute 1 – 15/10 Calories of Assault Bike
Minute 2 – 15 Russian Kettlebell Swings (70/55)
Minute 3 – 10 Thrusters (96/65)
Minute 4 – 4-6 Strict Pull-Ups or 12 Chest-to-Bar Pull-Ups

 

*Courtesy of CrossFit Invictus

author: CrossFit Uncommon

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