01
22
2018

Uncommon WOD – 012318

Opener: Shoulder Part A 12 min EMOM 3 Ring Muscle-ups/3 Bar Muscle-ups/5 Chest-to-Bar Pull-ups/5 Pull-ups   Part B Teams of 2. Row 4800 m, switching every 600 m.

01
21
2018

Uncommon WOD – 012218

Opener External Oblique Part A 4 sets: HSPU x 8-10 Rest 30 sec DB Row x 6 per arm Rest 1 min Part B Teams of 2, Complete 4 rounds each: 8 Push Press (135/100) 8 Overhead Squat (135/100) 8 Overhead Walking Lunge (135/100)

01
18
2018

Uncommon WOD – 011918

OPEN WOD 11.5 Men and Women including Masters up to 54 20 Minute AMRAP: 5 Power Cleans (145/100) 10 Toes to Bar 15 Wallballs (20lbs to 10’/14lbs to 9′) Men and Women 55+: Power Cleans (130/75) Wallballs (20lbs/10lbs, both to 9′)  

01
17
2018

Uncommon WOD – 011818

Part A For Time: Row 1000 Meters 30 Box Jumps (24/20) 30 Russian KB Swings (70/55) 50/35 Push-ups 30 Russian KB Swings (70/55) 30 Box Jumps (24/20) 100 Double-Unders *Time Cap 20 Minutes Part B 3 Sets of: Rope Pull Down and Back

01
16
2018

Uncommon WOD – 011718

Part A 3 sets: Every 30 Seconds for 2 Minutes Front Squat x 3 reps Rest 4 Minutes Part B 10 Minute AMRAP 8 Sandbag Squat (100/80) Sandbag Carry 30 Ft

01
15
2018

Uncommon WOD – 011618

1.0 Part A 20 Minutes to practice quality sets of: Clean First Pull + Clean + Push Press 2+2+1 Part B Same as 2.0 2.0 Part A From Wodapalooza Two Sets of: In 5 Minutes Establish a Max Weight for Each Complex: 3 Hang Cleans, 3 Front Squats, 3 Shoulder to Overhead 2 Hang Cleans, 2 Front Squats, 2 Shoulder to Overhead 1 Hang Clean, 1 Front Squat, 1 Shoulder to Overhead Rest 5 Min Part B 18 Minute AMRAP In Teams of 3, Alternate Full Rounds of: 12 Thrusters (95/65) 12 Calorie Assault Bike