TUESDAY 181218

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Workout of the Day (ProvFit & Non Nobis)

“Fight Gone Bad”
Three rounds of:
• Wall-ball, 20/14 pound ball, 10/9 ft target (Reps)
• Sumo deadlift high-pull, 75/55 pounds (Reps)
• Box Jump, 20″/16″ box (Reps)
• Push-press, 75/55 pounds (Reps)
• Row (Calories)In this workout you move from each of five stations after a minute.The clock does not reset or stop between exercises. This is a five-minute round from which a one-minute break is allowed before repeating. On call of “rotate”, the athletes must move to next station immediately for best score. One point is given for each rep, except on the rower where each calorie is one point.

MONDAY 181217

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Workout of the Day (ProvFit & Non Nobis)
“HeleneleH”
For time:
Run 400 meters
21 kettlebell swings, 1.5/1 pood
12 pull-ups
Run 400 meters
15 kettlebell swings, 1.5/1 pood
9 pull-ups
Run 400 meters
9 kettlebell swings, 1.5/1 pood
6 pull-ups
Run 400 meters
15 kettlebell swings, 1.5/1 pood
9 pull-ups
Run 400 meters
21 kettlebell swings, 1.5/1 pood
12 pull-ups
Run 400 meters

THURSDAY 181213

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Workout of the Day (Partner WOD!)

4 separate 3 minute intervals for max time held in:

Handstand hold
Forward plank

During each 3 minute interval, partners must both maintain a handstand hold for rounds one and three and a forward plank for rounds two and four. Anytime either one of the partners break plank or break the hold they must perform medicine ball squat cleans during the time remaining in the interval. A break prior to the 30 second mark requires 30 reps of medicine ball squat cleans to be completed by each partner prior to the expiration of time in the interval. Other break times and rep requirements are as follows:
1:00 = 25 reps
1:30 = 20 reps
2:00 = 15 reps
2:30 = 10 reps
3:00 = 5 reps

Any reps not completed during the 3-minute interval must be completed during the 2 minute rest interval between each work interval.

Note the time of each break as the score.

Non Nobis Track

Complete as many reps as possible in 15 minutes using the following pattern:
50/35 lb. Dumbbell snatch, 2 reps (alternating)
2 Toes-to-bar

For each new round, add 2 reps to the previous round’s work requirement for each movement.