Workout of the Day
3 rounds for max reps of:
1-minute handstand pushups
1-minute pullups
1-minute squats
1-minute situps
Rest 1 minute between rounds
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Non Nobis 170120
“Elizabeth”
21-15-9 reps, for time:
Clean (135/95)
Ring Dips
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Post your scores to the Whiteboard.
Workout of the Day
Partner WOD!
6 rounds for time AND max reps of:
Weighted standing hip extensions
Run 400 meters
While one partner is running, the other performs as many reps as possible during that time of weighted standing hip extensions. When the running partner completes a round of the 400 meter run, the partners switch and the rep count continues. Once both partners have each completed their 3 intervals respectively, standing hip ext. reps may continue until ALL teams have completed their running intervals. Concordantly, at the end of the workout, each team will have two separate scores: a time score for the completion of the six 400m intervals, and a total rep count of standing hip extensions.
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Non Nobis 170119
5 rounds for time of:
15 handstand pushups
15 pullups
Post your scores to the Whiteboard.
Workout of the Day
Deadlift
Find your 2 rep max.
Use a 5-4-3-2-2-2-2 rep scheme
Non Nobis170118
Deadlift
Find your 1 rep max.
Use a 3-2-2-2-1-1-1-1-1 rep scheme
Post your scores to the Whiteboard.
Workout of the Day Option 1
Complete as many rounds as possible in 15 minutes of:
25 reps sumo-deadlift high pulls
15 reps hang power snatch
L4: 65/45
L3: 55/35
L2: 45/30
L1: 35/25
Workout of the Day Option 2 (For those who did WOD 170116)
Complete as many rounds as possible in 15 minutes of:
25 wall ball shots
15 strict burpees
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Non Nobis 170117
4 rounds for time of:
Run 400 meters
30 hip extensions
Post your scores to the Whiteboard.
Transfer your data from here.
Workout of the Day (ProvFit & Non Nobis)
3 rounds for time:
Row 500 meters
75#/55# hang power snatch, 21 reps
Post your scores to the Whiteboard.
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Workout of the Day
Weekend Partner WOD!
Complete as many reps/calories as possible in six 3-minute intervals of:
Row
Medicine ball trunk twists/ medicine ball situps
While one partner rows, the other performs 90 seconds of medicine ball trunk twists followed immediately by 90 seconds of medicine ball situps. At the end of each 3-minute interval, partners switch roles such that each partner will occupy each of the 2 stations a total of 3 times each by the end of the total 18 minutes. Score is the sum of reps of the medicine ball movements and calories rowed.
Post your scores to the Whiteboard.
Transfer your data from here.