Workout of the Day
Clean Pull-under: 3-3-3-3-3
Begin with an unloaded barbell
Pause in the bottom squat for a full 3 seconds before standing
Rest no more than 2 minutes between efforts
then
Hang Power Clean
Find your 3 rep max.
Use a 3-3-3-3-3 rep scheme
Initiate from just above the knee
Rest no more than 2 minutes between efforts
then
(Squat) Clean
Find your 1 rep max.
Use a 1-1-1-1-1 rep scheme
Rest as needed between efforts
Post your scores to the Whiteboard.
Workout of the Day
Complete as many reps as possible in 15 minutes of: Medicine ball thruster throws over the net
Partners must complete as many reps as possible of thruster throws (same movement standards as wall ball shots) over a volleyball net in the time allotted. Only completed passes count toward the final score. Throws must also be achieved in a single fluid motion (not broken into a front squat then push press) to be valid.
Transfer your data from here.
Non Nobis 180109
“Angie”
For Time:
100 Pull-ups
100 Push-ups
100 Sit-ups
100 Squats
*Complete all reps of each exercise before moving to the next.
Post your scores to the Whiteboard.
Workout of the Day
For time:
Row 1km
50 Kettlebell swings, 1.5/1 pood
Row 1km
50 Thrusters, 45/35-lb.
Row 1km
50 Abmat sit-ups
Post your scores to the Whiteboard.
Non Nobis 180105
Make up any workout that you missed from Monday through Thursday this week and log your results to the day when that workout was posted.
Workout of the Day
2k Meter Row
Rest 3 minutes
then
1k Meter Row
Rest 3 minutes
then
Complete 3 intervals of:
250 Meter Row
Rest as needed between efforts
then
Complete 5 intervals of:
100 Meter Row
Rest as needed between efforts
Post your scores (fastsest for each of the interval sets) to the Whiteboard.
Workout of the Day
20-18-16-14-12-10-8-6-4-2 reps for time of:
3/4 Bodyweight deadlift
Hand-release pushups
Medicine ball squat cleans, 20/14-lb.
Compare to 170918
Post your scores to the Whiteboard.