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
30 sec down dog
20 sec Spiderman/leg
20-sec pigeon/leg
10 BB back squats
SOD 1
E3MOM for 18 min (6 rounds)
3-5^ BB Back squats
6-10 Prone Snow angels (un-weighted) (https://www.youtube.com/watch?v=Zn8D85AcL5A)
SOD 2
E2MOM for 10 min (5 rounds)
1-2 Muscle-ups (bar or ring) OR 3-10 Pull-ups (any style)
6 Heavy Thrusters (BB taken from the floor) (wt. = athlete’s choice)
WOD
50 Burpees over BB for time
Zoom & Outdoor SOD 1
E3MOM for 18 min (6 rounds)
10 Goblet squats
10 Split squats/leg
6-10 Prone Snow angels (un-weighted) (https://www.youtube.com/watch?v=Zn8D85AcL5A)
Zoom & Outdoor SOD 2
E2MOM for 10 min (5 rounds)
8-10 DB/KB/BB Bent over rows (Per arm w/ DB/KB)
6-10 DB/KB SA Heavier Thrusters (total) (if you only have light DB’s 1 DB/KB/arm)
10 V-ups
Zoom WOD
50 Burpees over object for time
