Workout of the Day (ProvFit & Non Nobis)
4 rounds for time of:
30 push-ups
115/75-lb. front squats, 20 reps
115/75-lb. push presses, 20 reps
30 GHD sit-ups (hand-to-floor)
L4=As Rx’d above
L3=95/65
L2=75/55 – GHD sit-ups to horizontal
L1=65/45 – Abmat sit-ups
Compare to 170613
Post your scores to the Whiteboard.
Workout of the Day
Partner WOD!
5 rounds for time:
100 meter partner weighted sled pull, 25% combined bodyweight
15 synchronized burpees
15 medicine ball hand-off situps, 20#/14#
Post your scores to the Whiteboard.
Workout of the Day
Partner WOD!
Three rounds for time of:
100m partner weighted sled pull, 25% combined bodyweight
10 synchronized burpees
15 partner medicine ball hand off sit-ups
Non Nobis 170901
Make up any workout that you missed from Monday through Thursday and log your results on the day that workout was posted.
Post your scores to the Whiteboard.
Workout of the Day
5 efforts, each for time of:
200 meter trail run
And 7 efforts, each for load of:
Push Press, 3 reps
Rest as needed between efforts; the two movements should be completed concurrently.
Log your 200m run results to this day’s post; log your 3 rep push press results to yesterday’s post.
Transfer your data from here and here.
Non Nobis 170830
“Daniel”
For time:
50 Pull-ups
400 meter run
21 Thrusters (95 lbs)
800 meter run
21 Thrusters (95 lbs)
400 meter run
50 Pull-ups
Compare to 161122
Post your scores to the Whiteboard.
Workout of the Day (ProvFit & Non Nobis)
Push Press
Find your 3 rep max.
Use a 3-3-3-3-3-3-3 rep scheme
Post your scores to the Whiteboard.
Workout of the Day
Three rounds for reps of:
2 minute row (calories)
1 minute pullups/ 1 minute squats (no break between)
2 minute hang power cleans
Rest exactly 2 minutes between stations
L4: 155/105
L3: 115/75
L2: 85/55
L1: 55/35
Post your scores to the Whiteboard.
Non Nobis 170829
“The Chief”
Max rounds in 3 minutes of:
3 Power cleans, 135/95-lb.
6 Push-ups
9 Squats
Rest 1 minute then repeat, for a total of 5 cycles.
Compare to 160418.
Post your scores to the Whiteboard.