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
300m Bike or 100m Row (100m jog)
10 leg swings/leg
3 push-up to down dog
20 sec Spiderman/side
20 sec pigeon/side
5 TVWQ’s
10 PVC pass-thru (if available)
5 PVC high hip muscle snatch (if available)
SOD 1
E2MOM for 10 min (5 rounds)
1 Hang power snatch
1 Hang squat snatch
1 Power or squat snatch
*All should be singles – set the BB down after each rep
-3 min Rest/Set-up-
SOD 2
E3MOM for 15 min (5 rounds)
3^ Back squats
10 Ring push-ups (Sub: Deficit pushups Or Hand release push-ups)
3 min Rest/Set-up
WOD
5 min AMRAP of:
5 BB strict OHP (95/65) (50+ 65/35) (BB taken from the floor)
10/8 cal Bike/Row (50+8/6)
Outdoor & Zoom SOD 1
E2MOM for 10 min (5 rounds)
1 DB/KB Hang power snatch/arm
1 DB/KB Hang squat snatch/arm
1 DB/KB Power or squat snatch/arm
*Complete all side 1 first then side 2
-3 min Rest/Set-up-
SOD 2
E3MOM for 15 min (5 rounds)
6 Weighted Step-ups/leg (Subs: Weighted pitcher squats or weighted split squats)
10 Hand release push-ups
3 min Rest/Set-up
Outdoor & Zoom WOD
5 min AMRAP of:
6 DB/KB strict OHP (3/arm)
100m Run (running hard)
