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Uncommon WOD – 091014

09.09.2014

CrossFit 1.0

A.
Three sets of:
Pull-Ups x 4-6 reps @ 3111
Rest 60 seconds
Goblet Squats x 6-8 reps @ 31X1
Rest 60 seconds
Side Planks x 30 sec each side
Rest 60 seconds

B.
Three rounds for time of:
Pull-Ups x 20 reps
Kettlebell Swings (55/35) x 15 reps
400 Meter Run

CrossFit 2.0

A.
Weighted Pull-Ups:
*Set 1 – x 3 reps
*Set 2 – x 2 reps
*Sets 3-6 – x 1 rep
Rest 2-3 minutes between sets, building to today’s 1-RM

B.
Three rounds for time of:
Pull-Ups x 20 reps
Kettlebell Swings (55/35) x 15 reps
400 Meter Run

*Courtesy of CrossFit Invictus

author: CrossFit Uncommon

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