Workout of the Day (ProvFit & Non Nobis)
7 sets for max load of:
3 hang power cleans (3 sec. count to knee) + 2 jerk dips (2 sec. pause at bottom) + 1 split jerk (2 sec. pause at top)
Rest as needed between sets
Post your scores to the Whiteboard.
Workout of the Day
“Annie”
50-40-30-20-10 reps for time of:
Double-unders
Sit-ups
Transfer your data from here.
Non Nobis 171031
“Lynne”
5 rounds for max reps of:
Bodyweight bench press
Pull-ups
*There is NO time component to this WOD.
Post your scores to the Whiteboard.
Workout of the Day
3 rounds for time of:
135/95-lb. back squat, 21 reps
21 hip extensions
135/95-lb. front squat, 15 reps
15 hip extensions
135/95-lb. overhead squat, 9 reps
9 hip extensions
Post your scores to the Whiteboard.
Congrats to these Providence Kids for finishing their Spartan Race this weekend. Way to go!
Workout of the Day
For time:
1 Mile Run
then
Max reps push-ups.
Push-ups must be performed to the U.S. Army standard to include authorized rest positions. Compare to 170912
Transfer your data from here.
Non Nobis 171027
Four efforts, each for time of:
1k Meter Row
Rest 3 minutes between efforts
Log fastest of all four efforts. Record other times in notes.
Or make up a workout from earlier this week and log your results to the day that workout was posted.
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
Post your scores to the Whiteboard.
Transfer your data from here.
Congratulations to Travis for finishing the “Monster Dash to Scare Away Polio” 5K run this weekend. Great effort, Travis!
Workout of the Day (ProvFit & Non Nobis)
Hang Power Snatch
Find your 3 rep max.
Use a 3-3-3-3-3-3-3 rep scheme
Post your scores to the Whiteboard.