Workout of the Day
Heavy sumo deadlift high pulls, max reps for 1 minute
Rest 3 minutes
Medium sumo deadlift high pulls, max reps for 1 minute
Rest 3 minutes
Light sumo deadlift high pulls, max reps for 1 minute
Rest 3 minutes
Medium sumo deadlift high pulls, max reps for 1 minute
Rest 3 minutes
Heavy sumo deadlift high pulls, max reps for 1 minute

Rx weights for SDHPs are as follows:
Level 4: H=75#/55#, M=65#/45#, L=55#/35#
Level 3: H=65#/45#, M=55#/35#, L=45#/30#
Level 2: H=55#/35#, M=45#/30#, L=35#/25#
Level 1: H=45#/30#, M=35#/25#, L=25#/15#

Compare to 150825 or 160603

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Non Nobis 160830

Perform as many reps as possible in 3 rounds of:

1 minute dumbbell snatches, left arm
1 minute dumbbell snatches, right arm
1 minute abmat situps

Rest 1 minute between rounds

Compare to 160812
If you had 20+ reps on any round of the snatches last time, increase your dumbbell weight for this attempt.

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

Non Nobis 160829
“Lynne”
5 rounds for max reps of:
Bodyweight bench press
Pull-ups
*There is NO time component to this WOD.

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Workout of the Day
Weekend Partner WOD!

For time: 100 Thrusters, 75#/55#

While one partner performs thrusters, the other must pass through a crucible of:

15 calorie row
10 burpees
5 box jumps

Once the crucible is passed, the previously thrustering partner then begins his pass through the crucible while the other resumes the thruster count from where he left off.

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Workout of the Day
Back Squat
Find your 5 rep max.
Use a 5-5-5-5-5 rep scheme

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Non Nobis 160826
3 efforts, each for time of:

1km Row
Rest as needed between efforts.

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Workout of the Day
Partner “Angie”

With a partner, take turns completing all reps of and adapted “Angie”
Angie is:
For time:
100 pullups
100 pushups
100 situps
100 squats

Only one partner may perform reps at a time. To reduce conflicts on certain pieces of equipment, the movements may done out of the prescribed order, but all reps of any particular movement must be completed before moving on to the next.

Level 4: Perform back squats with an unloaded men’s/ women’s bar in lieu of the air squats; 10# medicine ball toss with 6′ separation
Level 3: Perform front squats with a 25#/15# technique bar; 14# medicine ball transfer, max reach separation
Level 2: Perform jumping pullups on rings set 6″-8″ below max reach; 10# medicine ball transfer, max reach separation
Level 1: Perform ring-rows

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Non Nobis 160825
“1/2 Angie”

For time:
50 pullups
50 pushups
50 situps
50 squats

Movements must be performed in the order listed. All reps of one movement must be complete before advancing to the next.

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Workout of the Day (All classes)
Squat Clean
Find your 3 rep max.
Use a 3-3-3-3-3 rep scheme

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