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Thursday, October 21, 2021

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Phosphogenic

• Please wear your mask.

• Utilize ZenPlanner to sign up for classes.

• Continue to sanitize hands upon entry and wipe down all equipment touched.

• Please continue to bring your own water.

SOD/WOD Review: 5-7 min

Keep stretching during review

SOD/WOD Prep

Done together

60 sec bike

10-15 PVC pass thru

3-way banded stretch

BB front rack stretch

5 BB strict OHP

5 BB Push press

5 BB Jerks (push or split)

-4 min prep-

SOD

EMOM for 5 min

1^ Strict OHP

-1 min prep-

SOD 2

EMOM for 5 min

1^ Push Press

-2 min prep-

SOD 3

E2MOM for 10 min

1^ Push Jerk

*Have your weights ready to load the bar – esp with SOD 1 & 2

-4 min prep-

WOD

Bike Tabata

8 Rounds of 20 sec work / 10 sec rest

*Score: Total cals

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