Chloe and Emma coordinate their rowing strokes on the Partner Dead-Row event. Outstanding effort, ladies! And many thanks to Dr. Brad Almond for his help in judging the event.
Workout of the Day
1 Mile Run
Rest as needed, then:
For time:
70 burpees
Transfer your data from here.
Non Nobis 180427
Make up any workout from this week not already completed and log results to the day that workout was posted.
Post your scores to the Whiteboard.
Lincoln’s expression after his last rep of the last round of event 2 when he glanced up at the timer and saw that he took the fastest overall time for the event. Way to go, Linc!
Workout of the Day
“Coe”
10 rounds for time of:
10 Thrusters (95/65 lbs)
10 Ring push-ups
This may be done individually as “Half-Coe” or partner Coe as desired.
Transfer your data from here.
Non Nobis 180426
“Christine”
3 rounds for time of:
500m row
12 Bodyweight Deadlifts
21 Box Jumps (24/20)
Compare to 180111
Post your scores to the Whiteboard.
Sydney watches her pace as she completes one of the rowing intervals in the Row & Tow event during day one. Great work, Syd!
Workout of the Day
Back Squat
Find your 5 rep max.
Use a 5-5-5-5-5 rep scheme
Compare to 170726
then
As many efforts as desired of:
Max duration L-Sit Hold
Post your scores to the Whiteboard.
Keylon stands up 100 lbs. at event 4. I think the progression here is self-explanatory. Good job, Keylo!
Workout of the Day
6 efforts, each for time of:
100 Meter Run
Post your fastest time to the Whiteboard. Note all other times in “notes”
Transfer your data from here.
Non Nobis 180424
For time:
50-lb. single-arm dumbbell overhead lunge, 50 steps
100 GHD sit-ups
100 hip extensions
50-lb. single-arm dumbbell overhead lunge, 50 steps
Post your scores to the Whiteboard.
Morgan locks out under her successful 95 lb. clean & jerk effort during event 4 of the Games. Way to go, Morgan!
Workout of the Day (ProvFit & Non Nobis)
Complete as many reps as possible in 20 minutes of the following pattern:
115/75 lb. Hang power snatch, 1 rep
1 bar muscle-up
115/75 lb. Hang power snatch, 2 reps
2 bar muscle-ups
115/75 lb. Hang power snatch, 3 reps
3 bar muscle-ups, etc.
Post your scores to the Whiteboard.
Workout of the Day
For time and with a partner:
115/75 pound Shoulder press, 20 reps
115/75 pound Overhead squat, 30 reps
115/75 pound Push press, 40 reps
115/75 pound Front squat, 50 reps
115/75 pound Push jerk, 60 reps
115/75 pound Back squat, 70 reps
L4: As listed above
L3: 75/55
L2: 65/45
L1: 35/25
Repetitions for each round are cumulative between the partners; one partner rests while the other works. Work/rest can be traded off as needed.
Transfer your data from here.
Non Nobis 180420
Make up any workout from this week not already completed and log results to the day that workout was posted.
Post your scores to the Whiteboard.
Timmy works with his teammate, Caleb, to get through a round of deadlifts in the Dead-Row event