2.7.22 Workout of the Day

Happy Birthday Pat Hall

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
Power Snatch Cycling
10 rounds for time [15 minute cap]
12/9 bike or ski
1 power snatch at 80% of 1 RM

Conditioning, Team of 2 “Alternate”
200 m run
1 round of “Nate”:
2 Ring MU
4 HSPU
8 KBS (70/53)

A1 competes 200 m run, then 1 round of “Nate” then A2 goes.

Interval
“Fortitude” [30 minutes]
On the minute x 30
Minute 1: max calorie row
Minute 2: max burpees.
Score is lowest row + lowest burpee round.

Midline + Cooldown [15 minutes]
3 rounds for quality
400 m run
25 Abmat sit-ups
20 Alternating toe touches