Workout of the Day
With a partner:

Perform as many reps as possible in 9 minutes of:
Row for calories
Sumo deadlift high pulls
Single arm dumbbell snatches, alternating each rep
While one partner completes reps, the other must run 200m. Upon completion of each 200m run, partners switch roles and the rep count continues. Partners may choose any of the three movements to complete, but must have performed all three before repeating a movement for any iteration.

Rest 3 minutes, then…

Complete as many reps and calories as possible in 6 minutes of:
Row for calories
Burpees
While one partner burpees, the other rows for calories, but may only pull the rower handle every time the other partner completes a rep of burpee. Partners must switch roles every 20 burpee reps. Total score for this round is the sum of all burpees completed and calories displayed on the rower at the end of the 6 minute interval.

Rest for 2 minutes, then…

Complete as many reps as possible in 3 minutes of:
Partner medicine ball hand-off situps

Total score for the workout is the sum of all reps for all rounds completed.

Post your scores to the Whiteboard.

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Workout of the Day
6 efforts, each for time of:

100 meter run

Log your fastest of the set, and list all other times in the notes.

Transfer your data from here.

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Non Nobis 170505
“Super Baseline”
For time:
1000 meter row
40 one-legged squats, alternating
30 V-ups
20 Handstand pushups
10 bar muscle-ups

Transfer your data from here.

Post your scores to the Whiteboard.

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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.

Transfer your data from here.

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Non Nobis 170504
Missed WOD makeup day

Post your scores to the Whiteboard.

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Workout of the Day (ProvFit & Non Nobis)
Back Squat
Find your 5 rep max.
Use a 5-5-5-5-5 rep scheme

Compare to 170223.

WOD Option 2 (ProvFit & Non Nobis)
Romanian Deadlift
Find your 5 rep max.
Use a 5-5-5-5-5 rep scheme with a 2-second pause at the bottom

Post your scores to the Whiteboard.

Transfer your data from here.

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Workout of the Day (ProvFit & Non Nobis)
21-15-9*-6*-3* reps for time of:
Handstand pushups (*denotes strict)
Front squat
Burpees

L4: 185/125; HSPUs as Rx’d above
L3: 155/105; kipping allowed on all HSPUs
L2: 135/95; kicks up to handstand with controlled descent allowed on all HSPUs
L1: 95/65; knees on box HSPUs

Transfer your data from here.

Post your scores to the Whiteboard.

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Workout of the Day (ProvFit & Non Nobis)
“Nasty Girls”
3 rounds for time of:
50 Squats
7 Muscle-ups
10 Hang power cleans (135/95)

Post your scores to the Whiteboard.

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