Phosphogenic
Zoom classes are at 7 AM (Open to the public!) – 8:30 AM (CFIS Members) – Noon (CFIS Members) – 4:30 PM (CFIS Members) – 5:30 PM (CFIS Members)
If you plan on joining our remote sessions, you will need the following info: Download the zoom for cloud app. (Iphone version is here: https://apps.apple.com/us/app/zoom-cloud-meetings/id546505307)
Warm-up: (on your own before Zoom begins)
5 arm circle each dir
5 empty hands TVWQB
3 step to Spiderman
3 push-up to down dog
SOD
In 8 minutes, complete at least
3 sets of 10 reps (per arm w/single arm equipment) of:
DB/BB Floor press (bench press)
AND
DB/BB back rows
SA DB floor press: (https://www.youtube.com/watch?v=10dVgGKx6ik)
BB floor press: (https://www.youtube.com/watch?v=_yqr-168Zh8)
DB back rows: (https://www.youtube.com/watch?v=8rvAW1P0KCk)
BB bent-over back rows: (https://www.youtube.com/watch?v=Nq7GQxyMrW4)
-3 min Rest/set-up-
WOD 1
6 min AMRAP
10 DB/KB Alt snatches (total) or BP snatches
12 Burpees
-Rest 2 min-
WOD 2
6 min AMRAP
16 Renegade rows (8/arm) (https://www.youtube.com/watch?v=LccyTxiUrhg) (No DB: Sub with plank shoulder taps (https://www.youtube.com/watch?v=QOCn3_iOAro)
10 Single DB/Object sumo dead high pulls (https://www.youtube.com/watch?v=fGnCUbA8keE)
