Workout of the Day Christmas Eve Partner WOD! “12 Days of Kettlebells all the Way” 200 meter partner sled pull Day 1: Row 100 meters Day 2: One armed kettlebell SDHP, alternating Day 3: Bar muscle-ups Day 4: One armend…
Month: December 2016
FRIDAY 161223
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Workout of the Day 3 rounds for time of: 1000 Meter row 25 Russian kettlebell swings 25 Medicine ball situps Post your scores to the Whiteboard. Transfer your data from here.
THURSDAY 161222
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Workout of the Day “Elizabeth” 21-15-9 reps, for time: Clean (135/95) Ring Dips Compare to 161021 or 161024 Post your scores to the Whiteboard. Transfer your data from here.
WEDNESDAY 161221
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Workout of the Day Deadlift Find your 5 rep max. Use a 5-5-5-5-5 rep scheme Post your scores to the Whiteboard. Transfer your data from here.
TUESDAY 161220
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Workout of the Day 4 rounds for max reps of: Bodyweight bench press Bodyweight back squat Kipping pullups L4: As noted above L3: 3/4 bodyweight L2: 2/3 bodyweight L1: 1/2 bodyweight Score is total reps for each movement Post your…
MONDAY 161219
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Workout of the Day “Baseline” For time: 500m Row 40 air squats 30 abmat sit-ups 20 hand release push-ups 10 pull-ups then 1 effort each for max duration of: Bottom of overhead squat hold @ 25%, 33%, then 50% of…
SATURDAY 161210
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Workout of the Day “Partner Row & Tow” 3 rounds for time with a partner: Row 2 x 500 meters (partner must complete at least the same amount of reps of medicine ball situps (20#/14#) as it took his or…
FRIDAY 161209
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Workout of the Day Max Distance Handstand Walk then Max Height Box Jump then Max L-Sit Hold then Max Rep Kipping Pull-ups then Max Distance Broad Jump Transfer your data from here. Non Nobis 161209 “Danny” As many rounds as…
THURSDAY 161208
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Workout of the Day “Partner Blake” 4 rounds for time with a partner of: 100 foot Walking lunge with 45#/35# plate held overhead 30 Box jumps, 24/20 inch box 20 Wallball shots, 20#/14# ball 10 Partner-assisted freestanding handstand push-ups Partners…
WEDNESDAY 161207
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Workout of the Day (ProvFit & Non Nobis) Back Squat Find your 2 rep max. Use a 5-5-3-3-3-2-2-2-2 rep scheme Post your scores to the Whiteboard. Transfer your data from here.