Workout of the Day
Every minute on the minute, perform 5 burpees, then for the remainder of the minute, complete as many reps as possible of the following movements until the rep count of each reaches 50. Do not move on to the next exercise movement until all the required reps of the previous movement have been successfully completed:
Russian kettlebell swings
Squats
V-ups
Pull-ups
Rx use 1.5/1 pood kettlebell; no modifications
SL3: 1.25/.75 pood kettlebell; no other modifications
SL2: 1 pood/10kg kettlebell; Ring rows
SL1: Any load ≤25#/15# for kettlebell swings; Ring rows
Non Nobis Track
9-7-5-3-1 reps for max load of:
Back squat
Bench press
Select a load each set with which all required reps can be completed. As long as the set is unbroken, there is no time limit to complete the set. Upon any break off the bar (racked or dropped), the lifter triggers a 30 second time limit to complete all remaining reps for the set in order to qualify with that load. If the reps cannot be completed within these constraints, the lifter may attempt the entire set a second time, or abandon the set and factor a 0 for it in the total score. Increasing the load for subsequent sets is only permitted if the previous set was complete unbroken. Score is the average of all loads lifted (abandoned sets and DQ sets included).