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Uncommon WOD – 120215

12.01.2015

CrossFit 1.0

A.
Five sets of:
Barbell Shoulder Press x 8-10 reps @ 20X1
Rest 45 seconds
Flutter Kicks x 30-45 seconds
Rest 45 seconds
Bottom’s Up Kettlebell Carry x 50 feet each arm
Rest 45 seconds

B.
Complete as many rounds and reps as possible in 8 minutes of:
5 Strict Pull-Ups
10 Single-Arm Dumbbell Snatches
200 Meter Run

CrossFit 2.0

A.
Every 2 minutes, for 20 minutes (5 sets of each):
Station 1 – Shoulder Press x 3-5 reps @ 20X1
(if you make 5 reps, increase the load until you establish a strong 3-RM)
Station 2 – Toes to Bar x 10-15 reps

B.
Complete as many rounds and reps as possible in 8 minutes of:
10 Thrusters (115/85)
15 Pull-Ups
50 Double-Unders

 

*Courtesy of CrossFit Invictus

author: CrossFit Uncommon

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