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Uncommon WOD – 080416

08.03.2016

CrossFit 1.0

A.
Every 2 minutes, for 18 minutes (3 sets of each):
Station 1: 3 Rolls to Candlestick + 6-8 Stationary Dips
Station 2: 45-60 second Nose-to-Wall Handstand Hold
Station 3: Alternating Pistol Progressions x 6-8 each leg

B.
Three rounds for max reps/calories:
90 seconds of Rowing (for Calories)
Rest 60 seconds
90 seconds of Push-Ups
Rest 60 seconds
90 seconds of Dumbbell Weighted Box Step-Overs
Rest 60 seconds

 

CrossFit 2.0

A.
Every 2 minutes, for 18 minutes (3 sets each):
Station 1: Muscle-Ups x Max Reps in 45 seconds
(OR 3 Rolls to Candlestick + Low Ring Muscle Up Progression x 3-4 reps)
Station 2: Handstand Walk x 10 meters
(use partner assist or Handstand Wall Runs if you don’t have handstand walks yet)
Station 3: Alternating Pistols x 16-20 reps
(if you’re proficient, add weight with a kettlebell)

B.
Three rounds for max reps/calories:
90 seconds of Rowing (for Calories)
Rest 60 seconds
90 seconds of Ring Dips
Rest 60 seconds
90 seconds of Burpee Box Jump-Overs (24/20)
Rest 60 seconds

 

*Courtesy of CrossFit Invictus

author: CrossFit Uncommon

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