Phosphogenic
· When going indoors, you must wear face-covering into the building & gym and sanitize hands upon entry.
· Salem is now inside M-W-F and outdoors T/TH. This may be altered due to weather.
· Please refer to ZenPlanner for Zoom and Face to face class times
· You must reserve your spot for face-to-face class times
· If you still have borrowed equipment and you are planning to do face-to-face workouts, please return the equipment to the gym.
· Please be sure to bring your own water.
WOD Review then warm-up all together:
Warm-up
100m jog
10 leg swings/leg
3 push-up to down dog
20 sec Spiderman/side
SOD
E3MOM for 18 min, complete:
3-5 BB Back squats (ascending each round as comfortable)
6-10 Prone Snow angels (unweighted) (https://www.youtube.com/watch?v=Zn8D85AcL5A)
WOD 1
Reverse Tabata (work for 10 seconds – rest for 20) (4 min)
Odd round: Kipping pull-ups (Mod: kipping half/quarter pull-ups)
Even round: BB Thrusters (95/65) (50+ 65/35)
*The goal is to hold the reps completed in 10 seconds consistent across the rounds of that skill
-4 min rest-
WOD 2
Reverse Tabata (work for 10 seconds – rest for 20) (4 min)
Odd round: BB Sumo dead high pull (SDHP) (95/65) (65/35)
Even round: Half burpees (https://www.youtube.com/watch?v=om09kGWJm8w)
Zoom & Outdoor SOD
E3MOM for 15 min, complete:
10 Goblet squats
15 V-ups
10 Lunge jumps per leg
Zoom & Outdoor
WOD 1
Reverse Tabata (work for 10 seconds – rest for 20) (4 min)
Odd min: Bent over back row hold (holding wt close to the sternum for the 10 sec)
Even round: DB Thrusters (BB or 1 DB/KB in each hand if possible)
-4 min rest-
WOD 2
Reverse Tabata (work for 10 seconds – rest for 20) (4 min)
Odd round: BB SDHP OR Plate/Bag/DB/KB Ground to overhead
Even round: Half burpees (https://www.youtube.com/watch?v=om09kGWJm8w)
