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…
Author: ProvFit
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.
TUESDAY 161206
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Workout of the Day 7 efforts, each for time of: 100 Meter Run Log your fastest. List all other times in the notes section. Compare to 160902 Transfer your data from here. Non Nobis 161206 “Rowing Fran” 21-15-9 reps for…
MONDAY 161205
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Workout of the Day (ProvFit & Non Nobis) Heavy sumo deadlift high pulls, max reps for 1 minute Rest 3 minutes Medium sumo deadlift high pulls, max reps for 1 minute Rest 3 minutes Light sumo deadlift high pulls, max…
SATURDAY 161203
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Workout of the Day For time: Row a combined 7K In a team of three, take turns rowing to a distance of 7km on damper 5. While one partner rows to 25 calories, another partner must complete 25 reps with…
FRIDAY 161202
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Workout of the Day Shoulder Press Find your 5 rep max. Use a 5-5-5-5-5 rep scheme Compare to 160922 Transfer your data from here. Non Nobis 161202 Complete as many rounds as possible in 15 minutes of: 15 Snatch grip…
THURSDAY 161201
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Workout of the Day Partner WOD! – Sled pull ladder/ sit-up relay With a partner, complete 8 x 100m sled pull while the other partner performs Ab-mat sit-ups. The load on the sled must increase in prescribed increments for each…
WEDNESDAY 161130
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Workout of the Day (ProvFit & Non Nobis) 21-15-9 reps for time of: Deadlift*, 1.25 x bodyweight Burpees over the bar *for every break on the deadlifts, perform either 3 bar muscle-ups, or 9 pull-ups and 9 dips; A “break”…
TUESDAY 161129
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Workout of the Day Max Rep Double-Unders then “Grace” 30 reps for time: Clean and Jerk (135/95) For scaling on this workout, it is common to use a 15 rep max (check your Wendler chart data) for clean & jerk. …