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Tuesday, May 4, 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

leg swings

3 cycles of down dog into Spiderman/leg

20 sec pigeon/leg

5 reverse stepping lunges/leg

Front rack stretch

3 cycles: empty BB

1 power clean

1 hang power clean

1 front squat

1 jerk

-4 min prep-

SOD 1

E2MOM for 10 min (5 rounds)

5 Elevated (plate) rear stepping lunges/leg (BB/DB/KB/BW)

-5 min transition and build to opening weight-

SOD 2

E2MOM for 10 min (5^ rounds)

1 Power clean

1 Hang power clean

1 Front squat

1 Jerk

-5 min prep-

WOD

3 min AMRAP of:

5 Burpees

10 RKBS (53/35)

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