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

2 full wall walk ascents and descents
15 steps overhead walking lunge
15 weighted standing hip extensions

Use the same weight for the overhead walking lunges as for the standing hip extensions
Wall walks must start and end in the pushup down position. Allowing the feet to “slide” down the wall constitutes a no-rep.

Post your scores to the Whiteboard.

Transfer your data from here.

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CF ProvPrep @ CF Non Nobis
500m row
15 unbroken squat clean and jerks
750m row
12 unbroken squat clean and jerks
1000m row
9 unbroken squat clean and jerks

Post times for each of the row efforts and loads for the clean and jerks. Use the standards for “Gwen” on the clean and jerks. Use the load you were able to perform round 1 with successfully. Rounds may be attempted only three times at a given load before eliciting a reduction for that round. If a reduction is desired before three attempts have been made, that is allowed. The reduced weight (if a reduction was required) then becomes your starting weight going into the next round. Rest as needed between movements and rounds.

Post your scores to the Whiteboard.

Transfer your data from here.

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Workout of the Day

Five rounds for time of:

500 Meter Row

Rest as needed between efforts.

Post your fastest time to the main part of the Whiteboard; post all other times in the area designated for scaling.  Everyone will be able to mark “Rx” for this one!

Transfer your data from here.

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Workout of the Day
Perform as many reps as possible in 10 minutes of:

hang clean and jerks
burpees

Switch between the two movements every minute on the minute.
It does not matter which movement you begin with.

Compare to 150603.

Post your scores to the Whiteboard.

Transfer your data from here.

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CF ProvPrep @ CF Non Nobis
Bench Press
Find your 10 rep max.
Use a 10-10-10-10 rep scheme
then
For every weight chosen for the work sets of the bench press, front squat that same amount for 10 reps or to failure, whichever occurs first. There is no time component to completing the sets. Perform the front squat sets between each respective bench press effort. Rest as needed between sets.

Post your loads for each set and reps of front squat completed per set to the Whiteboard.

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Workout of the Day
“Helen”
3 rounds for time:
400 meter run
21 kettlebell swings (1.5 pood)
12 pull-ups

Everyone will scale this one to some extent;  All kettlebell swings will be Russian-style with a scaled weight.
Post your scores to the Whiteboard.

Transfer your data from here. Everyone scaled the KB weight, so NO ONE should mark “Rx” (even if you did real pullups!). Save the “Rx” label for when you achieve 24Kg/16Kg for male/female respectively along with those real pullups.

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Cambrie, Sydney, and Noah getting their PRs on Annie. Way to go, athletes!