Workout of the Day
Partner WOD!

In four separate 4-minute intervals, complete as many reps as possible of push jerks following the completion of 50 combined reps of deadlift. One partner works while the other rests. Partners switch as needed. Push jerk reps may not begin until all reps of the deadlifts are completed for any particular interval, and the next set of deadlifts may not begin until the next 4-minute interval begins, at which time push jerk reps must necessarily pause for plate changes.
Deadlift scaling- Push jerk scaling-
L4: 225/155        95/65
L3: 185/125        75/45
L2: 135/95          55/35
L1: 105/75          45/30

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Non Nobis 170210
“Elizabeth”
21-15-9 reps, for time:
Clean, 135/95
Ring Dips

Compare to 170120.

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Workout of the Day
For time:
50 push-ups
Run 1 mile
75 squats
Run 1/2 mile
100 sit-ups

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Non Nobis 170209
“Cindy”
As many rounds as possible in 20 min:
5 Pull-ups
10 Push-ups
15 Squats
Or
“Mary”
As many rounds as possible in 20 min:
5 Handstand push-ups
10 Pistols (1-legged squats)
15 Pull-ups

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Workout of the Day
Three rounds for time of:
Row 500 meters
12 Muscle-ups

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Workout of the Day

For time:
95/65 pound Thruster, 21 reps
Run 400 meters
95/65 pound Thruster, 18 reps
Run 400 meters
95/65 pound Thruster, 15 reps
Run 400 meters

Use your last “Fran” for scaling the thruster load from Rx.

Post your results to 170206.

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Non Nobis 170207 (and any ProvFit athletes who did 170206)
“JT”
21-15-9 reps for time of:
Handstand push-ups
Ring dips
Push-ups

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Workout of the Day (ProvFit & Non Nobis)
For time:
95/65 pound Thruster, 21 reps
Run 400 meters
95/65 pound Thruster, 18 reps
Run 400 meters
95/65 pound Thruster, 15 reps
Run 400 meters

Use your last “Fran” for scaling the thruster load from Rx.

Post your scores to the Whiteboard.

Transfer your data from here.

Workout of the Day
“Go the Distance”
With a partner, row and collect burpee “distance credit” for as much distance as possible in 15 minutes. While one partner rows, the other burpees. Partners may switch roles as deemed most suitable. One burpee = 10 meters of credit. Total reps of burpees for each partner is combined at the end and multiplied by the distance credit factor, then added to total distance rowed for the team to determine the team’s final score.
then
“Do the Time” – Forward Plank Version
Each team member has 3 opportunities to hold a forward plank position for the maximum duration possible. One partner planks while the other rests. Once one partner fails to hold the plank position, the other partner has 10 seconds to assume a forward plank position, or their effort is disqualified. After each partner has completed the 3 efforts, the cumulative time for the team is computed to determine the team’s score.

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