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Tuesday, August 17, 2021

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Phosphogenic

• 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

thumb down lat str

1 down dog > Spiderman > pigeon

10 PVC pass thru

5 PVC snatch high pull

5 PVC power snatch

5 PVC squat snatch

-4 min prep-

SOD

In 15 minutes, build to a heavy snatch

-3 min prep-

SOD 2

In 15 minutes, build to a heavy clean and jerk

*Those new to the skill(s), focus on lighter weight and added reps

-4 min prep-

WOD

Tabata Bike (8 rounds: push 20 sec / recover 10)

*Score: total calories for all 8 rounds

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