Kickball

Workout of the Day (ProvFit)
Overhead Squat
Find your 2 rep max.
Use a 2-2-2-2-2-2-2 rep scheme

Compare to 170301

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Non Nobis 171213
Shoulder press 1-1-1-1-1 reps
Push press 3-3-3-3-3 reps
Push jerk 5-5-5-5-5 reps

Post your scores to the Whiteboard.

Workout of the Day
7 rounds for load of:
Power clean, 1 rep
Squat clean, 2 reps
Push jerk, 2 reps
Split jerk, 1 rep
Hold for 2 seconds at the bottom position of the squat during each rep of the squat clean and 2 seconds in the lunge position for each rep of the split jerk .

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Non Nobis 171212
In front of a clock set for 20 minutes, complete as much of the following as possible:
Row 100 meters
3/4 bodyweight bench press, 2 reps
Row 200 meters
3/4 bodyweight bench press, 4 reps
Row 300 meters
3/4 bodyweight bench press, 6 reps
Row 400 meters
3/4 bodyweight bench press, 8 reps
Continue with this pattern, increasing the row distance by 100 meters and increasing the bench press reps by 2 reps every round until time expires. Score how many rounds completed + any reps of an incomplete round. Count every 50 meters rowed as a “rep.”

Post your scores to the Whiteboard.

Workout of the Day
“Bell”
3 rounds for time of:
185/130-lb. deadlifts, 21 reps
15 pull-ups
185/130-lb. front squats, 9 reps

Compare to 171017

Post your scores to the Whiteboard.

Workout of the Day
21-18-15-12-9-6-3 reps for time of:
Deadlift
Burpee box jumps
L4: 225/185-lb., 24/20″ box
L3: 185/135-lb., 24/20″ box
L2: 135/95-lb., 20/16″ box
L1: 95/65-lb., 16/<16″ box

Transfer your data from here.

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Non Nobis 171208
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
4 rounds for max reps of:
1 minute double-unders
1 minute pull-ups
1 minute push-ups

Rest 1 minute between rounds

Compare to 170926

Transfer your data from here.

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Non Nobis 171207
3 rounds for time of:
1000 Meter row
25 Russian kettlebell swings, 1.5/1 pood
25 Medicine ball situps, 20/14-lb. ball

Compare to 161223

Post your scores to the Whiteboard.