Workout of the Day (ProvFit & Non Nobis)
Establish 2k baseline wattage power output (completed at 40-50% of maximum effort)
then,
Row 10 intervals @ 100% effort for 15 seconds; 45 seconds @ baseline wattage
Record baseline wattage, peak and trough wattage for the intervals.
Non Nobis Track
“NNE Spartan WOD”
For time, run 400 meters before each of the following:
20 pull-ups
20 push-ups
20 V-ups
2 rope climbs
20 weighted squats, 1.5/1 pood kettlebell
20 wall ball shots, 20#@10’/14#@9′
20 kettlebell swings, 1.5/1 pood
2:00 forward plank hold
20 toes-to-bar
20 overhead weight lunges, 50#
20 slam ball, 20#/15#
20 medicine ball sit-ups
20 box jumps, 24″/20″
20 calorie assault bike
20 burpees
1:00 handstand hold
Workout of the Day
Sumo deadlift
7-7-7-7-7
Rest as needed between sets
Workout of the Day
For as many reps as possible, perform 2 successive rounds of:
2 minutes Tabata pull-ups
2 minutes Tabata burpees
2 minutes Tabata medicine ball thruster throws (20/14 lbs.)
Rest 1 minute between rounds
Rest as needed, then:
Handstand Hold: Max Time
Non Nobis
Complete as many rounds and reps as possible in 13 minutes of (and/or complete one full round for time):
• 55 deadlifts
• 55 wall-ball shots
• 55-calorie row
• 55 handstand push-ups
Rx:
Men deadlift 225 lb. and throw 20-lb. ball to 10-ft. target
Women deadlift 155 lb. and throw 14-lb. ball to 9-ft. target
Scaled:
Men deadlift 135 lb., throw 20-lb. ball to 9-ft. target and perform hand-release push-ups
Women deadlift 95 lb., throw 10-lb. ball to 9-ft. target and perform hand-release push-ups
Workout of the Day (ProvFit & Non Nobis)
Back squat
7-7-7-7-7
Rest as needed between sets
Workout of the Day
3 rounds for max reps of:
1 minute pull-ups
1 minute shoulder-to-overhead
1 minute supine leg raises
1 minute sumo deadlift high pull
1 minute squats
Rest exactly 1 minute between rounds
Use the same load for both barbell
movements
L5: 95/65
L4: 75/55
L3: 65/45
L2: 55/35
L1: 35/25
Non Nobis Track
“Annie”
50-40-30-20-10 reps for time of:
• Double-Unders
• Sit-ups