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Uncommon WOD – 072216

07.21.2016

CrossFit 1.0

A.
Three sets of:
Overhead Squat x 4-6 reps @ 3211
Rest 60 seconds
Walking Lunges with Kettlebells x 20 steps
Rest 60 seconds
Dumbbell Renegade Rows x 6-10 reps
(push-up, row left, push-up, row right = 1 rep)
Rest 60 seconds

B.
For time:
Run 400 Meters
30 Kettlebell Swings
20 Burpees
Run 800 Meters
20 Burpees
30 Kettlebell Swings
Run 400 Meters

 

CrossFit 2.0

A.
Every 2 minutes, for 20 minutes (10 sets):
2 Snatches + 1 Overhead Squat

Perform 2 snatches, and upon standing from the second, perform one additional overhead squat.

B.
For time:
Run 400 Meters
10 Squat Snatches (135/95)
20 Burpees Over the Barbell
Run 800 Meters
20 Burpees Over the Barbell
10 Squat Snatches (135/95)
Run 400 Meters

 

*Courtesy of CrossFit Invictus

author: CrossFit Uncommon

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