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Uncommon WOD – 092914

09.28.2014

CrossFit 1.0

A.
Three sets of:
Romanian Deadlift x 6-8 reps @ 3011
Rest 45 seconds
Push-Ups x 10-15 reps @ 21X1
Rest 45 seconds
Reverse Lunges with DBs x 20 @ 1010
Rest 45 seconds
Side Plank x 45 seconds each side
Rest 45 seconds

B.
Five sets of:
30 seconds of Kettlebell Swings
30 seconds of Rest
30 seconds of Rope Climbs
30 seconds of Rest
30 seconds of Sit-Ups
30 seconds of Rest

 

CrossFit 2.0

A.
Deadlift x 15 reps @ 2011
Rest 15-20 seconds
Handstand Push-Ups x Max Reps
Rest 2 minutes
Deadlift x 10 reps @ 2011
Rest 15-20 seconds
Handstand Push-Ups x Max Reps
Rest 2 minutes
Deadlift x 5 reps @ 2011
Rest 15-20 seconds
Handstand Push-Ups x Max Reps

B.
Against a 2-minute running clock, complete as many rounds and reps as possible of:
10 Box Jumps (24″/20″)
10 Push Press (115/75 lbs)
Rest 2 minutes between sets, and complete a total of 4 sets for max reps.

 

*Courtesy of CrossFit Invictus

author: CrossFit Uncommon

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