Phosphogenic
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• 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
1 loop jog
10 PVC pass thru
PVC standing lat str (https://www.youtube.com/watch?v=9Wv1QINNfJw)
down dog > Spiderman > pigeon
20 tubing pull-a-parts
10 diagonal tubing pull a parts/side (https://www.youtube.com/watch?v=qKbYOn6_teE)
5 PVC snatch high pulls
5 PVC power snatch
5 PVC OHS
5 BB snatch
5 BB cleans
-4 min prep-
SOD
EMOM for 10 min (5 Rounds)
Odd min: 18 sec forearm plank > 18 sec side plank > 18 sec side plank (2 sec to switch positions)
Even min: Up to 50 sec of Elevated BB child’s pose, Banded front rack stretch and/or Squat grind
-5 min prep-
WOD
EMOM for 20 min
Beginning with an empty bar – EMOM 1 snatch. Then when you max out – 1 clean – then max out – 1 deadlift
Each round M + 10 lbs/side W + 5 lbs/side
When you can no longer add any weight for the deadlift, reduce or hold at that weight for the remainder of the WOD.
RX Men finish at 415
RX Women finish at 225
