2.8.22 Workout of the Day

415 crew

Box Brief
Our annual Super Bowl Square pool is posted at the gym. $10 per square with100 squares available. All must prepay. Once board is filled we make another one.

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: Strict Press
On the every 1:30
1x1 @ 70%
1x1 @ 78%
4x3 @ 83%
1X3+ @ 83%

Conditioning: Team of 2, for time:
90 Wall Balls (20/14)
60 T2B
30 Burpee Box Jump Overs (30”/24”)
60 Wall Balls (20/14)
40 T2B
20 Burpee Box Jump Overs (30”/24”)
30 Wall Balls (20/14)
20 T2B
10 Burpee Box Jump Overs (30”/24”)

-One works, one rests, partition evenly-

Interval
Conditioning: 35 minute Team of 2 AMRAP
150 m run or 9/6 calorie bike or ski
1 round of
2 Pull-ups
4 HRPU
8 KBS (53/35)

A1 competes 150 m run & full triplet, then A2 goes. The goal is to complete each round in 1:30 or less. Score=total team rounds.