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Friday, September 3, 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

1 loop jog

10 leg swings

10 PVC pass thru

1 down dog > Spiderman > pigeon

5 PVC back rack push press

5 PVC OHS

5 PVC snatch balance

5 PVC snatch high pulls

5 PVC snatch

-4 min prep-

SOD 1

Part 1: EMOM for 5 min (5 rounds)

1-2 Snatch balances

Part 2: EMOM for 5 min (5 rounds)

1-2 light weight Snatches (45-55%)

Part 3: E2MOM for 10 min (5 rounds)

1-2^ Snatches

SOD 1 Score: final wt

SOD 2 Prep

5 min to build to a challenging 4 rep Back squat

SOD 2

E4MOM for 16 min (4 rounds)

4 Back squats > strip off wt > 4 Back squats > strip off wt > 4 Back squats > strip off wt > 4 final Back squats (16 squats total)

*During remainder of 4 min, add weight back to BB

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