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Uncommon WOD – 052615

05.25.2015

CrossFit 1.0
A.
Three sets of:
Strict Dumbbell Press x 8-10 reps @ 2011
Rest 45 seconds
Supine Ring Rows x 8-10 reps @ 2111
Rest 45 seconds
Prone Plank Hold x 45 seconds
Rest 45 seconds
Dumbbell Bench Press x 8-10 reps @ 2011
Rest 45 seconds
Strict Supinated-Grip Pull-Ups x 4-8 reps @ 2110
(add weight if possible)
Rest 45 seconds

B.
Complete as many rounds and reps as possible in 8 minutes of:
10 Dumbbell Push Press
10 Box Step-Overs with Dumbbells
Run 100 Meters

 

CrossFit 2.0
A.
Two sets of:
Jerk Footwork Drills x 10 perfect reps

B.
Every two minutes, for 10 minutes (5 sets):
Jerk x 1 rep

Keep all five sets between 70-90%

C.
Complete as many rounds and reps as possible in 8 minutes of:
10 Shoulder to Overhead (135/95 lbs)
50 Double Unders

 

*Courtesy of CrossFit Uncommon

author: CrossFit Uncommon

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