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Monday, December 19, 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 together

2 min bike/row

10 PVC pass thru & ATW

:30 sec PVC shoulder & lat str

5 hanging shrugs w/ pause

5 pitcher squats/leg

-3 min prep-

SOD 1

In 8 min, build to a challenging strict pull-up OR weighted & feet elevated inverted BB or ring row ( https://www.youtube.com/watch?v=10SUl2ogQ94 )

-2 min transition-

SOD 2

In 15 minutes, complete 4-5 sets of:

5^ Bench press

5^ Pitcher squats/leg ( https://www.youtube.com/watch?v=7Aqeb8UHl4k )

WOD Review: 3 min

-3 min prep-

WOD

3 Rounds for time of:

3 Single DB man makers/arm (50/35) (50+ 35/20) ( https://www.youtube.com/watch?v=FVY08P8lQAI )

50 Singles

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