Workout of the Day (ProvFit & Non Nobis)
“DT”
5 rounds for time of:
155 pound Deadlift, 12 reps
155 pound Hang power clean, 9 reps
155 pound Push jerk, 6 reps

then

As many reps as possible in 2 minutes of:

Abmat situps

Post your scores to the Whiteboard.

Full Rx: As listed above for men/ 105# for women
Level 4: 105#/75#
Level 3: 75#/55#
Level 2: 55#/35#
Level 1: 45#/30#

Compare to 160725. Post your scores to the Whiteboard.

Transfer your data from here. NOTE: Since this is a benchmark workout, do not mark “Rx” until you are one day able to do it at 155#/105#. That’ll give you something to shoot for!

.

Workout of the Day
Complete as many rounds and reps as possible in 15 minutes of:
15 medicine ball thrusters (20#/14)
15 walking lunge steps with medicine ball held overhead
15 handstand pushups
15 walking lunge steps with medicine ball held overhead

then
For time:
Row 1492 meters

Post your scores to the Whiteboard.

Transfer your data from here.

Workout of the Day
5k Run

Post your scores to the Whiteboard.

Workout of the Day
“Row & Tow Extreme”
For time:

20 calorie or 300m row (whichever is reached first)
100m weighted sled pull
20 strict burpees
15 calorie or 225m row (whichever is reached first)
100m weighted sled pull (with added weight)
15 supine burpees
10 calorie or 175m row (whichever is reached first)
100m weighted sled pull (with added weight)
10 burpee box jumps, 20″/16″
100m weighted sled pull (with added weight)
Level 4, Male: begin with 80# on the sled and increase by 35#, 25#, and 25# respectively on each trip after the first.
Level 3, Male; Level 4 Female: begin with 70# on the sled and increase in 25# increments for all subsequent trips.
Level 2, Male; Level 3 Female: begin with 60# on the sled and increase with 25#, 25#, then 15# respectively per trip.
Level 1, Male; Level 2 Female: begin with 50# on the sled and increase 25#, 15#, and 15# respectively each trip.
Level 1, Female: begin with 40# on the sled and increase in 15# increments for all subsequent trips.

Post your scores to the Whiteboard.

Transfer your data from here.

Workout of the Day
Complete as many rounds and reps as possible in 15 minutes of:

15 squats
60′ walking lunge
3 wall walk ascents and descents (5 hand step minimum on both the ascent and descent of each)
60′ reverse crab walk
then
Basketball

Transfer your data from here.

---

Non Nobis 161006
Complete as many rounds and reps as possible in 15 minutes of:

15 medicine ball thrusters (20#/14)
15 walking lunge steps with medicine ball held overhead
15 handstand pushups
15 walking lunge steps with medicine ball held overhead
then
Max duration face-up plank hold on GHD pad

Post your scores to the Whiteboard.

Workout of the Day (ProvFit & Non Nobis)
“Gwen”
Clean & Jerk 15-12- and 9 reps
*Touch and go at floor only. Even a pause for re-grip off the floor is a foul. No dumping. Use the same load for each set to validate that load as your score. Rest as needed between sets. Make as many attempts as desired. If you are unsuccessful at any of the three sets, adjust the load as needed and start over from the 15-rep set.
then
Max duration hip extension hold on GHD pad.

Post your scores to the Whiteboard.

Transfer your data from here.