Workout of the Day (ProvFit & Non Nobis)
“Diane”
21-15-9 reps, for time:
Deadlift (225 lbs / 155 lbs)
Handstand push-ups
If scaling the deadlift weight, use 65-75% of recently established 5RM.
Post your scores to the Whiteboard.
Transfer your data from here.
Workout of the Day
Front Squat
Find your 3 rep max.
Use a 3-3-3-3-3-3-3 rep scheme
Compare to 170419
Post your scores to the Whiteboard.
Workout of the Day
“Diane”
21-15-9 reps, for time:
Deadlift (225 lbs / 155 lbs)
Handstand push-ups
Non Nobis 180116
For time:
Row 21 calories
Perform the same number of strict burpees as it took strokes to row the 21 calories
Row 15 calories
Perform the same number of strict burpees as it took strokes to row the 15 calories
Row 9 calories
Perform the same number of strict burpees as it took strokes to row the 9 calories
Post your scores to the Whiteboard.
Workout of the Day (ProvFit & Non Nobis)
For time: Row 2000 meters
Compare to 180104
then
Max Rep Push-ups
Push-ups must be performed to the U.S. Army standard to include authorized rest positions. Compare to 171229
then
Complete as many reps as possible in 2 minutes of:
Overhead walking lunge steps, 1.5/1 pood kettlebell
Post your scores to the Whiteboard.
Workout of the Day
Deadlift
Find your 5 rep max.
Use a 5-5-5-5-5 rep scheme
Compare to 171026
Transfer your data from here.
Non Nobis 180112
Make up any workout from Monday through Thursday not already completed and log your results to the day that workout was originally posted.
Post your scores to the Whiteboard.
Workout of the Day
Complete as as many rounds as possible in 17 minutes of:
40 Double-unders
20 Pull-ups
20 Hand-release push-ups
Transfer your data from here.
Non Nobis 180111
“Christine”
3 rounds for time of:
500m row
12 Bodyweight Deadlifts
21 Box Jumps (24/20)
Post your scores to the Whiteboard.