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 overhead walking lunge steps
15 L-pullups
L4: 115/75
L3: 95/65
L2: 75/55
L1: 65/45
Transfer your data from here.
Post your scores to the Whiteboard.
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 successive leg.
This WOD comprises two concurrent contests: 1) whichever team completes their 8 x 100m relay first, and 2) whichever team gathers the highest number of reps of sit-ups once the last team crosses the finish line on its final 100m sled pull.
Rx for sled weight progression is as follows:
L4: Start with an empty sled, then add 45/35 each successive leg
L3: Start with an empty sled, then add 35/25 each successive leg
L2: Start with an empty sled, then add 30/20 each successive leg
L1: Start with an empty sled, then add 25/15 each successive leg
Transfer your data from here.
Non Nobis 111201
Make up day:
Complete any WOD programmed this week that you were unable to attend.
Post your scores to the Whiteboard that your chosen workout was originally posted on.
Transfer your data from here.
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” is anything longer than an instantaneous touch-and-go into the next rep.
Post your scores to the Whiteboard.
Transfer your data from here.
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. If that data is not available, it can be estimated from push jerk, split jerk, or clean load history. If you have a history of this benchmark itself, you may base your load this time on the load you selected previously. If you successfully completed all reps in under 5 minutes using a scaled load from prescription, a load increase is warranted this time around. If the time was 10:00 or greater, the load should not be increased.
Post your scores to the Whiteboard.
ProvFit: transfer data from here.
Non Nobis: transfer data from here.
Workout of the Day
Clean & Jerk
Find your 2 rep max.
Use a 2-2-2-2-2-2-2-2-2-2 rep scheme
Congrats to Tommy today on his 300# PR!
Non Nobis 161123
Deadlift
Find your 2 rep max.
Use a 5-5-3-3-3-2-2-2 rep scheme
Post your scores to the Whiteboard.
Both classes transfer data from here.