#TBT NOX - The Beginnings

Today's Workload

10 Minute EMOM:

1 snatch + 1 snatch balance + 1 overhead squat

rest 5 minutes

For time:

75 push-ups

50 squat cleans @135#

25 pull-ups

Later in the day

5x3 pause front squats

5 x [1pp + pj + 1j]

10 Minute EMOM:

Alternate between 5 bar muscle ups / 4 ring muscle ups every minute for 10 minutes

10 minute Conga line ring dips

in teams of 4, everyone does sets of 10 ring dips. your rest is everyone else going and cycling through.

Tabata Air Squats (4 minutes)

rest 2 minutes

2 clean and jerks (135#)  every 15 seconds for 4 minutes

Yesterday's Workload

For Time:

10-9-8-7-6-5-4-3-2-1

Bench Press(185#), Strict Pull-ups, GHDs

5 rounds:

2 minutes to sprint 250m As fast as possible (125m out/125m back)

*rest remaining time

45 seconds barbell press, rest 15 seconds

45 seconds russian twists, rest 15 seconds

45 seconds max effort burpees, rest 15 seconds

-start round 2 after 15 seconds rest. 

Dynamic Duo is just over a month away. Bibo is back home working hard on his own. Here is a video of him hitting hard today, doing a workout I posted on here a couple weeks ago. 

Workout: For time: 50 double unders + 25 GHDs + 5 Muscle ups

40 double unders + 25 GHDs + 4 Muscle ups

30 double unders + 20 GHDs + 3 Muscle ups

20 double unders + 15 GHDs + 2 Muscle ups

10 double unders + 10 GHDs + 1 Muscle ups

Here are some pictures I dug up that were taken about 2.5 years ago. NOX 1.0. #TBT