I almost feel obligated to throw some muscle-ups into this WOD, but am resisting the urge.
Here goes:
Uneven Grace
- 30 reps Clean & Jerk @ 135lb
- 45lb bar; 50lb of weights on one side/40lb weights on other side
- Break-up into sets of 5. Do 5 one side, switch over the bar and do 5 on that side; it'll end up being 3 sets of 5 on both sides for a total of 30 (heavy side is lifted 15x on each side of your body.)
Copy and paste this link into your browser:
http://www.crossfit.com/mt-archive2/003481.html
That is the link to the 04152008 Crossfit WOD, which then has a video of the rules of Uneven Grace. The main one (and only one other than what is listed above) is to tape where your hands fall on a regular, evenly weighted bar for the clean/jerk. Put one piece of tape on the inside of each hand and one on the outside of each hand...your hands have to stay in between the tape "boundary" throughout the WOD. The video from the above link portrays it better than I can explain it.
For those wanting a 2nd WOD...try the following (with less than a 5-minute break from your Grace time):
Pull-Up Ladder
Perform 1 pull-up the 1st minute, 2 pull-ups the 2nd minute, 3 pull-ups the 3rd minute and so on until the minute elapses before you finish the allotted # of pull-ups.
8 comments:
Uneven Grace was a lot harder than I imagined.
I broke it up this way:
1x135lb - thought it was way too hard, so I pulled my skirt up and took 10lbs off.
14x125lb
15x135lb - didn't want to be called a wimp, so I put the 10lbs back on.
I finished in just under 10 minutes. It was timed, but I had two little knuckleheads running around the garage, so the time isn't entirely accurate.
It was interesting to note how much heavier the heavy side seemed, even though it was technically only 10 lbs heavier.
jake 6:27
sam 6:44
josh 10:55
used 115#
ok, i'm back in the swing of things. had family out all last week and no real time to do wod as rx'd. did a lot of surfing though.
are you guys using rubber plates yet?
no rubber plates yet..... i'm a wishing though
6:55 w/ 115 lbs.
i should have done this at 125. 115 was getting tough to push through in the last 10 reps, but it wasn't too bad.
Rubber plates are on the way...
did regular grace tonight. my back has been giving issues ever since i had to lift my bbq.
3:17 w/ 135lbs
my back tweaked on the 30th rep, crap!
oh yeah, forgot to mention that i did a pretty long warm up.
50 ring pushups
50 pullups, hit middle of chest to the bar. i can't believe how much harder that is...
50 pancakes
**
1.lie on your back, holding a 24lbs kettlebell above your head
2. do a sit up, bringing the kettlebell between your legs, extending your arms straight (elbows should pass through your knees)
3. continue the motion to a standing position while keeping your arms straight and bringing the KB above your head
4. reverse the motion
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