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Thursday, October 27, 2022

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Phosphogenic

*Phosphogenic workouts are primarily strength days that often include a short WOD. The goal is to focus on strength and technique development of 1-2 movements. *

• Utilize ZenPlanner to sign up for classes.

• Continue to wipe down all equipment touched.

• Please continue to bring your own water.

Review Warm-up and SOD: 5 min

Warm-up: 5 Rounds of:

100m Blind Row (try to end exactly on 100m… every meter over/under = 1 burpee)

-3 min prep-

SOD 1

In 8 min, complete 3 sets of:

15-20 Tubing back flys

10-15 Half kneeing tubing/band press-outs / side (https://www.youtube.com/watch?v=oy4SQmJkxnI)

15-20 Side plank tubing rows/arm (https://www.youtube.com/watch?v=K1GWnZ-RDPw)

SOD 2

In 15 min, build to a challenging set of 5^ Deadlifts

-3 min clean-up & return to board-

WOD Review: 2 min

WOD

Tabata BB Back squats

8 rounds of :20 work/:10 rest (Score: Total reps & BB wt)

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