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
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Non Nobis 161209
“Danny”
As many rounds as possible in 20 minutes of:
30 box jumps (24/20 inch box)
20 push press (115/75)
30 pull-ups
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Post your scores to the Whiteboard.
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 divide the work between each other as deemed most suitable.
Levels noted on whiteboard image.
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Non Nobis 161208
“Half Coe”
5 rounds for time of:
10 Thrusters (95/65)
10 Ring push-ups
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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
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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
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Non Nobis 161206
“Rowing Fran”
21-15-9 reps for time of:
Thrusters
Row (calories)
Compare to 160606
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Post your scores to the Whiteboard.
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 reps for 1 minute
Rest 3 minutes
Medium sumo deadlift high pulls, max reps for 1 minute
Rest 3 minutes
Heavy sumo deadlift high pulls, max reps for 1 minute
Rx weights for SDHPs are as follows:
Level 4: H=75#/55#, M=65#/45#, L=55#/35#
Level 3: H=65#/45#, M=55#/35#, L=45#/30#
Level 2: H=55#/35#, M=45#/30#, L=35#/25#
Level 1: H=45#/30#, M=35#/25#, L=25#/15#
Compare to 160830
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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 each arm of single-arm dumbbell push presses (50 reps total). Work may only proceed as long as the third partner maintains a bottom squat hold. Partners rotate as soon as both tasks (the row calorie quota and push press reps) are complete for both partners at those stations. Rotations must follow a consistent pattern.
Rx for dumbbells: 40#/30#/25#
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