Workout of the Day
5 4-minute rounds for reps of:
1 minute overhead squats with PVC pipe
1 minute Russian kettlebell swings
1 minute burpees
1 minute rest
Use 20% of bodyweight to determine kettlebell weight
Post total reps to the Whiteboard. Use the space marked for modifications to list breakdown of number of reps per round.
Transfer your data from here. Ignore the date on the markerboard photo; it was never changed from Friday.
CF ProvPrep @ CF Non Nobis
Thruster
Find your 5 rep max.
Use a 5-5-5-5-5 rep scheme
Post your scores to the Whiteboard.
Transfer your data from here.
Workout of the Day
Deadlift
Find your 3 rep max.
Use a 5-4-3-3-3 rep scheme
Post your scores to the Whiteboard.
Transfer your data from here.
Workout of the Day
Head-to-head competition WOD!
Partners oppose each other for this workout.
5 rounds for reps, alternating movements at one-minute intervals, of:
Push press
Medicine ball situps
During each round, one partner works while the other rests and counts reps. At the conclusion of each minute, the work/rest roles switch, and the opponent attempts to match or beat his or her opponent’s rep count for that movement in that round. Movements alternate after every two-minute period. So, during the first 2 minutes, each partner will take turns performing 1 minute of push press; then in the following 2 minutes each partner will take turns performing 1 minute of medicine ball situps until each exercise has been completed by both participants 5 times.
Log total reps completed and note how many/ which rounds were won in “notes” to the Whiteboard.
Transfer your data from here.
CF ProvPrep @ CF Non Nobis
“Tabata This”
Tabata Air Squats
Rest 1 minute
Tabata Row (for calories)
Rest 1 minute
Tabata Pull-ups (on rings)
Rest 1 minute
Tabata Sit-ups
Rest 1 minute
Tabata Push-ups
* Tabata intervals are 20 seconds of work followed by 10 seconds of rest repeated 8 times. Each exercise is scored by the weakest number of reps in each of the eight intervals. During the one minute rotation time allowed, the clock is not stopped but kept running.
Post your scores to the Whiteboard.
This pic was also from Monday. I couldn’t resist.
