12
05
2018

Uncommon WOD – 120618

“Cindy” 20 minute AMRAP 5 Pull-ups 10 Push-ups 15 Squats or “Weight vest Cindy” For the weighted version men must have 10 strict pull-ups unbroken and women must have 5 strict pull-ups unbroken to establish the prerequisite strength for this version.  

12
04
2018

Uncommon WOD – 120518

Part A Every 2 minutes for 24 minutes Bi-polar Box Jumps Rope Climbs Handstand Shoulder Taps Part B 9 minute AMRAP 3-6-9-12…etc. reps of Sandbag Squats (140/100) Power Cleans (155/110)

12
03
2018

Uncommon WOD – 120418

Part A 4 Sets of Rope Pull Immediately into Max Bench Press (Choose a weight where you can accomplish 10-15 reps) The goal of this Part A is to reach a maximal pump in the pec. This is not a max set where it is acceptable to use the traps or delts. The entire purpose is to feel the pec working. Therefore you might have to adjust range of motion to maintain tension in the pec. I can not currently touch the bar to my chest while maintaining tension in my pec. If I ignore this I have shoulder pain....

12
02
2018

Uncommon WOD – 120318

Part A Barbell Back Squat Waterfall 1 set of 20 reps 1 set of 15 reps 1 set of 10 reps 1 set of 5 reps 1 set of 3 reps Try to add weight each set. First 3 sets should burn, last 2 should be heavier but light enough to feel FAST and explosive at the finish.   Part B 10 minute AMRAP 5 Box Jumps (30/24) 10 Single-arm KB Thrusters (5 per side 70/55) 15 Russian KB Swings (70/55)

11
29
2018

Uncommon WOD – 113018

Part A 15-20 Minutes of play or goat training. This could be anything from the fishing game on the rower, dodgeball, pingpong, basketball..etc or work on a skill that you have been meaning to improve on. This cannot be anything barbell related. We have had the barbell 3 times this week. This should be freestanding handstands or freestanding handstand pushups, rope climbs or muscle-ups. Maybe practice your tumbling or double under, or triple under? Regardless go at it with a playful mindset. You...

11
28
2018

Uncommon WOD – 112918

Part A 3 Sets of: 6-8 Sandbag Squats Rest 1 minute Handstand Walk 60ft or 1 minute Handstand Hold rest 2 min Part B 3 Rounds for time: 30 KB Swings (70/55) 15 Box Jump-overs 15 Wallballs 2 for 1

11
27
2018

Uncommon WOD – 112818

Part A Every 2 minutes for 16 minutes Snatch Balance + Overhead Squat 1+2 or Front Squat + Jerk 2+1 Part B 4 rounds for time: 3 Squat Snatches (155/105) 4 Overhead Squats 74 Double unders

11
26
2018

Uncommon WOD – 112718

Part A 4 Sets to build to a heavy set of 2 Deadlifts 8-10 Wall-leaning Deadlifts w/kb rest 15 seconds 8-10 Dimmel Deadlifts rest 15-30 seconds 2 Deadlifts (Build here) Rest 2-3 minutes Part B In teams of 2. Alternate movements. 14 minute AMRAP Row 300 meters 7 Burpee Box Jumps 7 Power Cleans (155/110)