2.16.22 Workout of the Day

530 AM

Ladies Cake & Steak Night
Our March 1st Ladies Cake & Steak Night is sold out. Thank you all for your participation in signing up.

February Challenge(s)
The goal for this month is to complete each of options ideally 2x per week before or after class.
-100 calorie machine/1 mile run
-Max unbroken bar hang, build to over a minute.
-Stretch 10 minutes. RomWod has a 14 day free trial.

Barbell
Strength: Deadlift
On the every 1:30
1x5 @ 50%
1x3 @ 60%
1x2 @ 70%
1X1 @ 75%
1x2 @ 85%
Max set @ 90%

Conditioning : AMRAP 20
2 Deadlift (275/185)/1 rope climb
200 m sprint

Interval
Conditioning: Team of 2, For time [40 min cap]
500 m row/400 m run
80 devils presses (50/35’s)
750 m row/600 m run
60 devils presses (50/35’s)
1000 m row/800 m run
20 devils presses (50/35’s)
1500 m row/1200 m run
10 devils presses (50/35’s)

-Each athlete completes the row or run, if run, run together. Partition devils press however feel fit, ideally evenly.-