Workout of the Day

4 rounds for as many reps as possible:

1 minute pull-ups
1 minute push-ups
1 minute sit-ups
1 minute weighted lunge steps (front rack position)

Rest 1 full minute between rounds

L4: Rx pull-ups & push-ups; 75/55 lb. WLS
L3: Rx pull-ups & push-ups;55/40 lb. WLS
L2: Ring rows, Rx push-ups; 45/35 lb. WLS
L1: Ring rows, HLPU or KneePU; 25/15 lb. WLS

Compare to 180831

Log your total reps to SugarWOD

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Non Nobis 180927
“Jackie”
For time:
1000 meter row
50 Thrusters (45/35 lbs)
30 Pull-ups

Workout of the Day

Muscle Snatch

5-5-5-5-5

Rest as needed between sets, but in between each set complete a set of the following complex:
Snatch balance (remaining in the bottom of the squat), 1 rep + Sotts Press, 3 reps + Overhead squat, 1 rep

Workout of the Day

“Annie”
50-40-30-20-10 reps for time of:

Double-unders
Sit-ups

Rest as needed, then:

For time:

50 wallball shots, 20/14 lb. ball, 10’/9′ target

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Non Nobis 180925

10-9-8-7-6-5-4-3-2-1 reps for max load of:

Deadlift
Strict pull-ups

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).

Workout of the Day (ProvFit & Non Nobis)

5 efforts, each for time of:

Row 500 meters

Rest as needed between efforts

Workout of the Day

Diane

21-15-9 reps for time of:
225/155 lb. Deadlift
Handstand push-ups

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Non Nobis 180921
Complete any workout from Monday through Thursday not already completed and log results to SugarWOD.

Workout of the Day

Front squat

7-7-7-7-7

Work on developing handstand skills in between sets: handstand walk, freestanding handstands, handstand push-ups, kicks up to handstand with holds/ negative descents, and/or wall walks. Record any practice/developments/ achievements with regard to this skill in your notes.

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Non Nobis 180920

10-9-8-7-6-5-4-3-2-1 reps for max load of:
Front squat
Shoulder 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).