Workout of the Day
Snatch
Find your 3 rep max.
Make only 3 attempts to log, but use as many reps/rounds as desired prior to your official efforts.
If you completed the snatch workout on Wednesday, perform 30 muscle-ups for time. Post your results on 170302.
Transfer your data from here.
Non Nobis 170324
Four rounds for time of:
Row 500 meters
30 medicine ball situps
30 seconds L-sit hold
30 seconds forward plank hold
Post your scores to the Whiteboard.
Workout of the Day (ProvFit & Non Nobis)
“Fran”
21-15-9 reps, for time:
Thruster (95/65)
Pull-ups
Levels with suggested age ranges:
L4: (17+) As prescribed above
L3: (15-16) 75/55
L2: (13-14) 55/35
L1: (N/A) 35/25
Using loads not assigned to a specific level is allowed.
Transfer your data from here.
Post your scores to the Whiteboard.
Workout of the Day
Snatch
Find your 3 rep max.
Use a 3-3-3-3-3-3-3 rep scheme
Non Nobis 170322
Snatch
Find your 1 rep max.
Use a 3-3-2-2-2-1-1-1-1-1 rep scheme
Post your scores to the Whiteboard.
Workout of the Day (ProvFit & Non Nobis)
“Helen”
3 rounds for time:
400 meter run
21 kettlebell swings (1.5 pood)
12 pull-ups
Transfer your data from here.
Post your scores to the Whiteboard.
Workout of the Day (ProvFit & Non Nobis)
“Lynne”
5 rounds for max reps of:
Bodyweight bench press
Pull-ups
*There is NO time component to this WOD
Transfer your data from here
Post your scores to the Whiteboard.
Workout of the Day
Squatting Randy with a touch o’ Murph
For time:
Run 1 mile
75-lb. squat snatch, 75 reps
Run 1 mile
If you have a 20# weight vest, wear it.
Post your scores to the Whiteboard.