Phosphogenic
· You must wear face covering at all times & gym and sanitize hands upon entry.
· Please refer to ZenPlanner to sign up for Face to face class times
· Please be sure to bring your own water.
Completed During WOD Review
Spiderman
Pigeon
Up dog
Down dog
Child’s pose
Seated shoulder extension
Post WOD Review
10 PVC pass thru
5 PVC snatch high pulls
5 PVC power snatch
5 BB deadlifts
5 BB power snatch
5 BB OHS
5 BB snatch balance
SOD
E2MOM for 10 min (5^ rounds of each)
2-3 sets of Halting snatch grip deadlift resets into a power or squat snatch from the floor) (BB starts on the floor for each lift) (https://www.youtube.com/watch?v=FkVRmnJKdLE)
*The video only demonstrates the 3 position halting snatch deads – not the 4th movement of the snatch
-4 min rest & transition-
SOD 2
E2MOM for 12 min
5/4/3/2/1/1 Back squats
*staying lighter (5^ x 5)
5 min rest & clean up
WOD
Alternating Tabata
Ex 1: Plate walk-over push-ups (https://www.youtube.com/watch?v=WWD7HRhLFkw)
Ex 2: BB inverted row hold (1-3 inches from chest) (https://www.youtube.com/watch?v=hdEpF62-Jb8)
WOD Score = fewest reps of push-ups completed in a round
