*NOTE: 12:30pm class will be open-gym due to Providence Faculty inservice Workout of the Day “Fran” 21-15-9 reps, for time: Thruster (95 lbs) Pull-ups Compare to 170706 Post your scores to the Whiteboard.

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Workout of the Day 21-15-9 reps for time of: Bodyweight deadlift Box jumps, 24″/20″ box Transfer your data from here. Non Nobis 170922 Make up any workout from Monday through Thursday not already completed and log your results to the…

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Workout of the Day Thruster Find your 2 rep max. Use a 5-4-3-2-2-2 rep scheme; time limit to find 2RM is 20 minutes. then “Time Priority Fran” For reps: 60 seconds of thrusters, 95#/65# (or 60-70% of 2 RM if…

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Workout of the Day Back Squat Find your 10 rep max. Use a 10-10-10-10-10-10 rep scheme. Ascend on the first four sets, then reduce load for sets 5 & 6. Compare to 170531 Post your scores to the Whiteboard.

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Workout of the Day Futsal Post your scores to the Whiteboard.

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Workout of the Day 20-18-16-14-12-10-8-6-4-2 reps for time of: 3/4 Bodyweight deadlift Hand-release pushups Medicine ball squat cleans, 20/14-lb. Post your scores to the Whiteboard.  

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Workout of the Day Weekend Partner WOD! “Hold This While I Burpee” Perform as many reps as possible in three separate 5-minute intervals of: burpees While one partner performs burpees, the other must maintain the hold designated for that 5-minute…

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Workout of the Day 1 (For veteran lifters with 1RM permission) Clean Find your 1 rep max. Use a 5-4-3-2-1-1-1 rep scheme Workout of the Day 2 (For veteran lifters without 1RM permission) Clean Find your 2 rep max. Use…

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Workout of the Day Partner Karen For time: 150 Wall ball shots While one partner performs wall ball shots, the other must hold a forward, then left side, then right side plank. Every time a partner breaks on the wall…

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Workout of the Day Split Jerk Find your 2 rep max. Use a 2-2-2-2-2-2-2 rep scheme Rest as needed, then Take your newly established 2RM and clean & jerk it for 1 rep. Post your scores to the Whiteboard.  

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