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Uncommon WOD – 082515

08.24.2015

CrossFit 1.0
A.
Every 90 seconds, for 18 minutes (4 sets of each):
Station 1 – L-Seated Dumbbell Press x 8-10 reps @ 20X1
Station 2 – Russian Step-Ups x 10 reps each leg
Station 3 – Weighted Prone Plank x 60 seconds

B.
Complete as many rounds and reps as possible in 10 minutes of:
5 Strict Pull-Ups
10 Alternating Dumbbell Snatches
15 Push-Ups

C.
Three sets of:
Pendlay Rows x 8-10 reps @ 2111
Rest 30 seconds
Hollow Hold/Rocks x 60 seconds
Rest 30 seconds

 

CrossFit 2.0
A.
Take 15-20 minutes to build to a 1-RM Strict Shoulder Press

B.
Complete as many rounds and reps as possible in 10 minutes of:
5 Hang Power Cleans (135/95 lbs)
10 Pull-Ups
15 Hand-Release Push-Ups

C.
Three sets of:
Pendlay Rows x 8-10 reps @ 2111
Rest 30 seconds
Hollow Hold/Rocks x 60 seconds
Rest 30 seconds

 

*Courtesy of CrossFit Invictus

author: CrossFit Uncommon

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