Workout of the Day
Back Squat
Find your 5 rep max.
Use a 5-5-5-5-5 rep scheme
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Non Nobis 170203
5 rounds for time:
135/95# Hang squat clean, 15 reps
30 pushups
L4: As Rx’d above
L3: 115/75
L2: 95/65
L1: 75/55
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Post your scores to the Whiteboard.
Workout of the Day
3 rounds, 1 minute each for max reps of:
Pullups
Wall ball shots
Handstand steps
Sumo deadlift high pulls
Situps
See whiteboard image for scaling levels and modifications
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Non Nobis 170202
“Kelly”
5 rounds for time of:
Run 400 meters
30 Box jumps, 24 inch box
30 Wall-ball shots, 20 pound ball, 10′ target
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Post your scores to the Whiteboard.
Workout of the Day
With a continuously running clock do one pull-up the first minute, two pull-ups the second minute, three pull-ups the third minute… continuing as long as you are able.
Use as many sets each minute as needed.
Score is the number of minutes completed and any additional reps into the “failed” minute.
Post your results to Non Nobis 170131.
Non Nobis 170201
Back Squat
Find your 5 rep max.
Use a 5-5-5-5-5 rep scheme
Compare to 160901
Transfer your data from here.
Post your scores to the Whiteboard.
Workout of the Day
5 rounds for max reps of:
1 minute hang squat cleans
1 minute pushups
L4: 115/75
L3: 95/65
L3: 75/55
L1: 55/35
Transfer your data from here.
Non Nobis 170131
With a continuously running clock do one pull-up the first minute, two pull-ups the second minute, three pull-ups the third minute… continuing as long as you are able.
Use as many sets each minute as needed.
Score is the number of minutes completed and any additional reps into the “failed” minute.
Transfer your data from here.
Post your scores to the Whiteboard.
Workout of the Day
For time:
50 Box jump, 24 inch box
50 Jumping pull-ups
50 Kettlebell swings, 1 pood
Walking Lunge, 50 steps
50 Knees to elbows
50 Push press, 45 pounds
50 Hip extensions
50 Medicine ball tosses, 20 pound ball
50 Burpees
then
5 minutes to find:
Max Reps Double-Unders
Post your scores to the Whiteboard.
Transfer your data from here.