Workout of the Day
Futsal

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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.

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Workout of the Day
Weekend Partner WOD!

“Hold This While I Burpee”

Perform as many reps as possible in three separate 5-minute intervals of:

burpees

While one partner performs burpees, the other must maintain the hold designated for that 5-minute round. If the hold is lost, or if the partner team decides, roles switch, and the previously “holding” partner will resume the burpee count for the team while the previously burpee-ing partner assumes the hold.

During the first 5-minute interval, the hold is a hanging knee raise
During the second 5-minute interval, the hold is a prone plank
During the third 5-minute interval, the hold is in the bottom squat position with a barbell overhead

Rest 1 minute between rounds

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Workout of the Day 1 (For veteran lifters with 1RM permission)
Clean
Find your 1 rep max.
Use a 5-4-3-2-1-1-1 rep scheme

Workout of the Day 2 (For veteran lifters without 1RM permission)
Clean
Find your 2 rep max.
Use a 5-4-3-2-2-2-2 rep scheme

Workout of the Day 3 (For 1st year athletes)
Power Clean
Find your 5 rep max.
Use a 5-5-5-5-5 rep scheme

Transfer your data from here.

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Non Nobis 170915
Make up any workout from Monday through Thursday not already completed and log your results to the day that workout was originally posted.

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Workout of the Day
Partner Karen
For time:
150 Wall ball shots
While one partner performs wall ball shots, the other must hold a forward, then left side, then right side plank. Every time a partner breaks on the wall ball shots, or breaks plank, partners switch rolls and the wall ball shot rep count continues. Before reps may continue, partners must perform synchronized inch worm for half the width of the gym.

L4: 20# ball @ 10′ target/ 14# ball @ 9′ target
L3: 20# ball @ 9′ target/ 14# ball @ 8′ target
L2: 14# ball @ 9′ target/ 10# ball @ 9′ target
L1: 10# ball @ <9′ target/ 10# ball@ <8′ target

Transfer your data from here.

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Non Nobis 170914
“Helen”
3 rounds for time:
400 meter run
21 kettlebell swings (1.5/ 1 pood)
12 pull-ups

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Workout of the Day
Split Jerk
Find your 2 rep max.
Use a 2-2-2-2-2-2-2 rep scheme

Rest as needed, then

Take your newly established 2RM and clean & jerk it for 1 rep.

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