Workout of the Day
3 efforts, each for time of:
800 Meter Run (compare to 161004)
Rest as needed between efforts.
then
Max Rep Push-ups (compare to 161128)
Transfer your data from here.
Non Nobis 170912
5 efforts, each for time of:
500 Meter Row
Rest as needed between efforts. Log fastest, record all other times in notes.
Post your scores to the Whiteboard.
Workout of the Day
In front of a clock set for 12 minutes:
135/95# bear complex, 1 rep
1 strict pull-up
135/95# bear complex, 2 reps
2 strict pull-ups
135/95# bear complex, 3 reps
3 strict pull-ups
Continue this pattern of increasing the bear complex and pull-up reps by 1 on each round until time expires. Log which rep-round was last successfully completed plus any reps into the incomplete round.
then
Max Plank Hold (Compare to 161027)
Post your scores to the Whiteboard.
Workout of the Day
Complete as many rounds and reps as possible in 20 minutes of:
10 walking lunge steps with plate held overhead
30 ft. inchworm
3 wall walk ascents and descents, hips-to-wall, four hand step minimum per ascent & descent
L4: 45/35
L3: 35/25
L2: 25/20
L1: 20/15
Transfer your data from here.
Non Nobis 170908
Complete any workout from Monday through Thursday not yet completed. Log your results to the day when that workout was originally posted
Post your scores to the Whiteboard.
Workout of the Day
Five rounds for reps of:
1 minute sumo-deadlift high pull
1 minute burpees over the barbell
L4: 95/65
L3: 75/55
L2: 65/45
L1: 45/35
Transfer your data from here.
Non Nobis 170907
“Lynne”
5 rounds for max reps of:
Bodyweight bench press
Pull-ups
*There is NO time component to this WOD, although some versions Rx the movements as a couplet.
Compare to 170320
Post your scores to the Whiteboard.
Workout of the Day (ProvFit & Non Nobis)
Front Squat
Find your 2 rep max.
Use a 2-2-2-2-2-2-2 rep scheme
Post your scores to the Whiteboard.
Workout of the Day
“Tabata Something Else”
8 rounds of Tabata Pull-ups
8 rounds of Tabata Push-ups
8 rounds of Tabata Sit-ups
8 rounds of Tabata Squats
*There is no rest between exercises. Post sum total rep count for all 32 intervals.
Compare to 170127
Transfer your data from here.
Non Nobis 170905
4 rounds for time of:
Run 400 meters
30 hip extensions
Compare to 170117
Post your scores to the Whiteboard.
Congratulations to Mrs. Coach for medaling in her category at the Vaughn Weightlifting Open competition this weekend with her combined load of 92 kg!