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Thursday, April 22, 2021

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Phosphogenic

• You must wear face covering when not able to maintain 14 feet of distance & and sanitize hands upon entry.

• Please refer to ZenPlanner to sign up for Face to face class times

• Please be sure to bring your own water.

SOD/WOD Review: 5-7 min

Keep stretching during review

SOD/WOD Prep

Done together

2 loop jog

thumb down lat str

3 cycles down dog > Spidermans

5 BB deads

5 BB power cleans

BB front rack str

5 jerks

5 BB back squats

-4 min prep-

SOD 1

Every 3 minutes for 15 minutes (5^ rounds)

1 Pause at knee into clean pull (https://www.youtube.com/watch?v=ELNMH8-jGiE)

2 Power cleans

1 Jerk (push or split)

*Does not need to be completed as a complex

*Those staying light might consider 2 rounds per 3 minutes

-4 min rest-

SOD 2

E2MOM for 10 min

5^ Back squats

-4 min clean-up-

WOD

Tabata (20 sec work/ 10 sec rest x 8 rounds)

Odd round: BB bicep curls

Even round: Hollow rocks

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