Workout of the Day
“Step & Row”

For time:

200 Snatch-grip overhead lunge steps @65/45
or
200 Calorie Row

Each member either rows for calories or performs the lunge steps. Should one of the members drop the barbell below the top of the head, members must switch stations and continue their team’s rep count until either the step requirement or the row calorie requirement is fulfilled.

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Workout of the Day
Deadlift
Find your 3 rep max.
Use a 3-3-3-3-3-3-3 rep scheme

Transfer your data from here.

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Non Nobis 170421
“Annie”
50-40-30-20-10 reps for time of:
Double-unders
Sit-ups

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Workout of the Day
“Annie”
50-40-30-20-10 reps for time of:
Double-unders
Sit-ups

Transfer your data from here.

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Non Nobis 170420
Make up day

Choose a workout from earlier in the week that you missed and complete it. Log your results on the day the workout was posted.

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Workout of the Day
Front Squat
Find your 3 rep max.
Use a 3-3-3-3-3-3-3 rep scheme

Post your scores to the Whiteboard.

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Workout of the Day
For time:
115/75 pound Shoulder press, 10 reps
115/75 pound Overhead squat, 15 reps
115/75 pound Push press, 20 reps
115/75 pound Front squat, 25 reps
115/75 pound Push jerk, 30 reps
115/75 pound Back squat, 35 reps
L4: As listed above
L3: 95/65
L2: 80/55
L1: 65/45
then
Max Rep Handstand Push-Up

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Post your scores to the Whiteboard.

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Go here for the Solas Gallery photos of the Games.

Go here to access the Google Drive folder and view other spectator-contributed photos.

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Workout of the Day (ProvFit & Non Nobis)
Two rounds for reps of:
4-minutes Tabata row (calories)
2-minutes Tabata chest-to-bar pullups
2-minutes Tabata one-legged squats
Rest exactly 2 minutes between rounds
then
Max Reps Toes 2 Bar

Transfer your data from here .

Post your scores to the Whiteboard.

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