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
8 cal Row (100m jog)
10 leg swings/leg
3 push-up to down dog
20 sec Spiderman/side
20 sec pigeon/side
5 BB deadlifts
5 BB power cleans
5 BB power snatch
SOD 1
E2MOM for 8 min (4 rounds)
3-5^ BB deadlifts
-2 min Rest and Strip the bar-
SOD 2
E2MOM for 14 min (7 rounds)
Odd round: 1 deadlift > 1 hang power clean > 1 front squat, 1 S2OH
Even round: 1 power snatch > 1 OHS > 1 squat snatch (reset before squat snatch – does not need to be touch and go)
*The goal is to ascend in weight each round)
*When you’re no longer able to complete snatch, continue on only doing the deadlift complex
-3 min Rest / set-up-
WOD
6 min AMRAP
3-6-9-12…
Cal row
BB Power snatch (95/65) (50+ 65/35)
*Be sure to keep the BB clear of the Erg
Zoom SOD 1
E2MOM for 8 min (4 rounds)
6-10 DB/KB deadlifts/arm
10-15 feet elevated glute bridges (https://www.youtube.com/watch?v=eSSloIyhHUw)
-2 min Rest-
SOD 2
E2MOM for 14 min (7 rounds)
Odd round: 1 DB deadlift > 1 DB hang power clean > 1 DB front squat, 1 DB S2OH (1 rep/arm)
Even round: 1 DB power snatch > 1 DB OHS > 1 DB squat snatch (Mod OHS: Front squat)
-3 min rest / set-up-
Zoom WOD
6 min AMRAP
3-6-9-12…
Lateral skaters (per side)
DB Power Snatch (total reps)
