Workout of the Day
Complete as many rounds as possible in 9 minutes of:
3 wall walks
6 wall ball shots
9 medicine ball situps
A complete rep of the wall walk starts at the push-up position, assumes a completely vertical position with hips contacting the wall, and includes the controlled descent back to the push-up position. Any uncontrolled descent constitutes a “no-rep.” Those athletes who scale to a less-than-vertical position for each rep must mark “LROM” (limited range of motion) for that portion of the WOD.
Rx for wall ball shots (same ball used for sit-ups): Level 4=20#@10′; Level 3=14#@9′; Level 2=10#@9′; Level 1=10#@8′

Compare to 151112

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Non Nobis 161115
21-15-9 reps for time of:
Snatch-grip barbell overhead lunge steps
Box jumps, 30″/24″

L4=115/75
L3=95/65
L2=75/55
L1=55/35

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Workout of the Day (ProvFit & Non Nobis)
Complete as many rounds as possible in 15 minutes of:
Russian kettlebell swings (1.5 pood/1 pood), 15 reps
Toes to bar, 15 reps
Burpees, 15 reps

Compare to 160524

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Workout of the Day
Workout of the Day
“Team Murph”
For time, each team distributes the work to complete the following tasks:
Run 1 mile
100 pullups
200 pushups
300 squats
Run 1 mile
Only one partner may work at any one time. Each partner must complete exactly 10 reps (or 200 meters in the case of the run) before another teammate is permitted to continue the work on any given movement. Following the first run, all movements can be worked on concurrently with on another; teams do not need to complete all reps of one exercise before starting work on the next exercise movement. However, all reps of the pullups, pushups, and squats for the entire team must be completed before the team may begin running legs of the second mile.

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Workout of the Day
“Partner Coe”
Based on hero WOD “Coe:”
10 rounds for time of:
10 Thrusters
10 Ring push-ups

Rings should be set be just far enough off the floor to allow the hands to grip them without contacting the ground. Both partners must work at the same time and reps must be synchronized. While one partner performs reps of the ring push-ups, the other performs reps of thrusters simultaneously. Once 10 reps of each are completed, one round is logged as completed and the partners switch stations and continue in the same manner until all 10 rounds are completed.

L4=95/65
L3=75/55
L2=65/45
L1=45/30

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Army Sgt. Keith Adam Coe, 30, of Auburndale, Fla., assigned to the 1st Battalion, 37th Field Artillery Regiment, 3rd Stryker Brigade Combat Team, 2nd Infantry Division, Joint Base Lewis-McChord, Wash., died April 27th, 2010, in Khalis, Iraq, of wounds sustained when enemy forces attacked his unit with an explosive device. He is survived by his wife Katrina Coe, two sons, Killian and Keith Jr., and daughter, Klover.

Workout of the Day
“No GHD Michael”

Three rounds for time of:
Run 800m
50 Weighted standing hip extensions
50 Sit-ups

*Use the same weight scaling used on “Annie’s Got Your Hammies”

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Non Nobis 161110

Make up clean and jerks from 161109.  Post results on that day’s whiteboard.

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Workout of the Day
Split Jerk
Find your 3 rep max.
Use a 3-3-3-3-3-3-3 rep scheme
Compare to 160713

Non Nobis 161109
Clean & Jerk
Find your 3 rep max.

Use a 3-3-3-3-3-3-3 rep scheme

Compare to 160810

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Both classes transfer data from here.