Phosphogenic
Saturday Schedule Change: Please go to Zen Planner to reserve your spot for either the 8:15 or 9:30am classes (for Saturdays). The WOD will be the same for both classes. We will be limiting classes to 15 athletes, so please be sure to reserve your spot.
WOD Review then warm up all together: 60-sec row, 10 leg swings, 3 step to Spiderman, 3 push-up to down dogs, 3 fwd. lunges/leg, BB front rack str, 5 BB pausing front squats, 5 BB pausing back squats, 5 BB deads
10 min SOD prep:
Part 1
Figure out your weight jumps and get your necessary weights set up. Use a variety of plate to ensure everyone has enough supplies
Part 2
Warm-up each movement with a RPE of 5-6
SOD
Every 90 sec for 15 rounds (22.5 min) 1-3 reps of:
3/leg BB Fwd step lunge/leg (front or back rack)
3 Front squats
3 Back squats
3 Deadlifts
*Each round increase the weight by at least 20/10lbs (total). When you can no longer do that skill, move on to the next on the list.
*Starting at 95/65 will bring you to 375/205 for last round
*BB can be taken from the floor or the rack (may need to partner up)
WOD
5 min AMRAP
10 BB Strict OHP (95/55) (50+ 65/35) (Mod: single-arm OHP or BB inverted rows)
10 BB hop overs (over and back = 1)
At home WOD
10 rounds of:
10 air squats
10 sprinter sit-ups/side (https://www.youtube.com/watch?v=c2ovcn-VOyI)
10 lateral lunges (5/side)
15-sec side plank/side
