Blog
07
31
2017

Uncommon WOD – 080117

CrossFit 1.0

A.
Three sets of:
Bench Press x 8-10 reps @ 20X1
Rest 45 seconds
Pull-Ups x 4-6 reps (any grip, no kip – load/modify as needed)
Rest 45 seconds
Supine Leg Lowering x 10-15 reps @ 3011
(lower back remains in contact with the floor)
Rest 45 seconds

B.
Five rounds for time of:
400 Meter Run
20 Kettlebell Swings
10 Push-Ups

CrossFit 2.0

A.
Four sets of:
Bench Press x 4-6 reps @ 20X1
Rest 90 seconds
Strict Pull-Ups x Max Reps
Rest 90 seconds

B.
Five rounds for time of:
400 Meter Run
30 Kettlebell Swings (70/55)
20 Push-Ups

*Courtesy of CrossFit Invictus

author: Jacob Watts

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