Workout of the Day
From 0:00 to 2:00
Row 250 meters
Deadlift, 2 reps
From 2:01 to 4:00
Row 250 meters
Deadlift, 4 reps
From 4:01 to 6:00
Row 250 meters
Deadlift, 6 reps
Continue this pattern of work, adding 2 reps to the set of deadlifts for each 2:00 interval until no longer able. Score is the last successfully completed round + any reps of deadlift completed during the failed round.

L4=225/155
L3=185/125
L2=155/105
L1=115/75

---

Non Nobis 161122
“Daniel”
For time:
50 Pull-ups
400 meter run
21 Thrusters (95/65)
800 meter run
21 Thrusters (95/65)
400 meter run
50 Pull-ups

Post your scores to the Whiteboard.

Transfer your data from here.

Workout of the Day
From 0:00 to 2:00
Run 200 meters
Back squat, 2 reps
From 2:01 to 4:00
Run 200 meters
Back squat, 4 reps
From 4:01 to 6:00
Run 200 meters
Back squat, 6 reps
Continue this pattern of work, adding 2 reps to the set of back squats for each 2:00 interval until no longer able. Score is the last successfully completed round + any reps of back squat completed during the failed round.
L4=185/125
L3=165/105
L2=135/95
L1=105/75

---

Non Nobis 161121
Two rounds for reps of the following:
From 0:00 to 2:00
Max reps rope climb, 15′
From 2:01 to 4:00
Max reps body weight front squat
From 4:01 to 6:00
Max reps single-arm overhead dumbbell walking lunge steps, alternating arms at the minute mark
From 6:01 to 8:00
Max reps dips
From 8:01 to 10:00
Rest
Scaling for the dumbbell: L4=45/30; L3=35/25; L2=30/20; L1=25/15

Post your scores to the Whiteboard.

Both classes transfer data from here.

Workout of the Day
Partner WOD!
With a partner, from:
0:00-3:00, one partner completes a 200m run while the other completes a 250m row
in the time remaining each partner completes either 2 reps of pullups or 2 reps of bench press
3:01-6:00, one partner completes a 200m run while the other completes a 250m row
in the time remaining each partner completes either 4 reps of pullups or 4 reps of bench press
6:01-9:00, one partner completes a 200m run while the other completes a 250m row
in the time remaining each partner completes either 6 reps of pullups or 6 reps of bench press
Partners continue working in this pattern in 3-minute intervals until no longer able to complete the reps required by the interval. Partners must switch movements from the previous round on their next round of work, so if one partner ran and then did the pullups, he or she would be required to row and bench press for the next round, never repeating the same movements for two rounds in a row.
Score is the last successfully completed round plus the combined number of reps and pullups and bench press completed during the failed roiund

Post your scores to the Whiteboard.

Transfer your data from here.

Workout of the Day
Deadlift
Find your 2 rep max.
Use a 5-5-3-3-3-2-2-2 rep scheme

Transfer your data from here.

---

Non Nobis 161118
From 0:00 to 2:00
Run 200 meters
Back squat, 2 reps
From 2:01 to 4:00
Run 200 meters
Back squat, 4 reps
From 4:01 to 6:00
Run 200 meters
Back squat, 6 reps
Continue this pattern of work, adding 2 reps to the set of back squats for each 2:00 interval until no longer able. Score is the last successfully completed round + any reps of back squat completed during the failed round.

L4=185/125
L3=165/105
L2=135/95
L1=105/75

Post your scores to the Whiteboard.

Transfer your data from here.

Workout of the Day
In front of a clock set for 15 minutes, complete as much as possible of the following:

Muscle-up, 1 rep
Squat snatch, 1 rep
Muscle-up, 2 reps
Squat snatch, 2 reps
Muscle-up, 3 reps
Squat snatch, 3 reps

Continue adding reps each round in this manner until time expires. Score is the last successfully completed round of the couplet plus any reps completed during the failed round.

L4=95/65
L3=75/55
L2=55/35
L1=35/25

Post your scores to the Whiteboard.

Transfer your data from here.

Workout of the Day
Two rounds for reps of the following:
From 0:00 to 2:00
Max reps rope climb, 15′
From 2:01 to 4:00
Max reps body weight front squat
From 4:01 to 6:00
Max reps single-arm overhead dumbbell walking lunge steps, alternating arms at the minute mark
From 6:01 to 8:00
Max reps dips
From 8:01 to 10:00
Rest

Scaling for the dumbbell: L4=45/30; L3=35/25; L2=30/20; L1=25/15

Transfer your data from here.

---

Non Nobis 161116
From 0:00 to 2:00
Row 250 meters
Deadlift, 2 reps
From 2:01 to 4:00
Row 250 meters
Deadlift, 4 reps
From 4:01 to 6:00
Row 250 meters
Deadlift, 6 reps

Continue this pattern of work, adding 2 reps to the set of deadlifts for each 2:00 interval until no longer able. Score is the last successfully completed round + any reps of deadlift completed during the failed round.

Post your scores to the Whiteboard.

Transfer your data from here.