Workout of the Day
Partner WOD!
Based on “Scooter”
Perform as many rounds as possible in 25 minutes of:
20 double-unders
10 pullups
10 pushups
1 run around the perimeter of the gym
For this AMRAP, have one partner work while the other rests, switching after a full round is completed. If you’re performing without a partner, rest 60 seconds between each round.

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Non Nobis 161025
For time:
100 meter farmer’s carry
40 hanging leg raises
200 meter farmer’s carry
30 hanging leg raises
300 meter farmer’s carry
20 hanging leg raises
400 meter farmer’s carry
10 hanging leg raises

Men use 1 pood kettlebells, women use 3/4 pood.

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Workout of the Day
“Elizabeth”
21-15-9 reps, for time:
Clean (135 lbs)
Ring Dips
then
2 minutes of max reps rope climb, 15′ ascent

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Non Nobis 161024
“Fran”
21-15-9 reps, for time:
Thruster (95 lbs)
Pull-ups
then
2 minutes of max reps rope climb, 15′ ascent

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Workout of the Day
Weekend Team WOD!
Part I:
Perform as many reps as possible in 4 minutes of:
Team synchronized burpees
The winning team then gets to assign its rep count to an opposing team of its choice for part II
Part II:
For time, row to the assigned calorie count with a partner. Rower pulls must be synchronized. In the event that the number of participants exceeds the required number of rowers, then one partner will perform sumo deadlift high pulls while the other rows. The row task is not completed until both rowers have met the required calorie count. While one pair of partners rows, the other pair of teammates must hold a barbell overhead (65#/45#/35#). When the weight holders drop the weight below the top of the head, the rowers must pause rowing until the weight is restored. Time stops once both pairs of partners have completed the row task. Score is the total number of calories per second for each team as determined by the sum total of calories rowed by the team divided by the total time for the team to finish.

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Workout of the Day
“Fran”
21-15-9 reps, for time:
Thruster (95#/65#)
Pull-ups
then (or during)
Basketball (pretty sure there’s no banquet set up this time!)

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Non Nobis 161021
“Elizabeth”
21-15-9 reps, for time:
Clean (135#/95#)
Ring Dips

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Workout of the Day

Fight gone…meh.

3 rounds, 1 minute at each station for reps of:

L-Pullups (may be on rings)
Handstand pushups
Box jumps (30″/24″//24″/20″)
Farmer’s carry lunge steps with plates (45#/30#///35#/25#///25#/15///15#/10#)
V-ups
Rest

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Non Nobis 161020
6 rounds, 2 minutes each of:

(First and fourth rounds) 60 cumulative seconds forward plank hold
then as many reps as possible of single arm dumbbell snatches
(Second and fifth rounds) 60 cumulative seconds left side plank hold
then as many reps as possible of single arm dumbbell snatches
(Third and sixth rounds) 60 cumulative seconds right side plank hold
then as many reps as possible of single arm dumbbell snatches

Use only the left arm for the dumbbell snatches on odd numbered rounds, and only the right arm on even rounds. Score is the total number of snatches completed at the end of the 6 rounds

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Workout of the Day
Push Jerk
Find your 5 rep max.
Use a 5-5-5-5-5 rep scheme

Non Nobis 161019
“Barbara”
5 rounds, time each round:
20 Pull-ups
30 Push-ups
40 Sit-ups
50 Squats
*Rest precisely three minutes between each round.

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