Phosphogenic
· You must wear face-covering into the building & gym and sanitize hands upon entry.
· Salem all-day indoor classes are M-W-F and all-day outdoors T/TH. Outdoors on M/W at 7:30am. This may be altered due to weather.
· Please refer to ZenPlanner to sign up for Face to face class times
· If you still have borrowed equipment and are doing 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
200m Bike/100m Row
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
Every 90 seconds for 7:30min (5^ rounds)
1 High hip snatch (power or squat)
1 Hang snatch (power or squat)
1 Snatch (power or squat)
*All reps start from the floor… 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)
-4 min Rest/Set-up-
WOD
5 min AMRAP of:
5 BB Pendlay rows (95/65) (50+ 65/35)
10/8 cal Bike (Mod: Row 10/8 (50+8/6))
Outdoor Warm-up: Coaches choice
Outdoor SOD
E2MOM for 10 min (5 rounds)
2 cycles per side of:
1 DB SA deadlift, 1 DB hang power snatch, 1 DB power snatch, 1 DB OH lunge (total)
-3 min Rest/Set-up-
SOD 2
E3MOM for 12 (4 rounds)
6 Weighted Step-ups/leg (Sub: Unweighted step-ups or Weighted split squats)
6 Renegade rows (Pushup – Row – Pushup – Row = 1)
-3 min Rest/Set-up-
Outdoor WOD
7 min AMRAP of:
8 Single DB two-handed bent-over back row (hold outside of DB)
200m Run
