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 > Good mornings
20 sec rig squat grind
3x pushup > down dog > Spiderman > Pigeon (@15 sec/ position)
5 BB strict OHP
5 BB front squats
-3 min prep-
SOD 1
In 10 min:
10/7/5/3/1+ BB OHP
-2 min transition-
SOD 2
In 12 min:
10/7/5/3/1+ Front squats
2 min clean-up & return to board
WOD Review: 2 min
-3 min prep-
WOD
Partner Annie: for time
50-40-20-20-10
Dubs & Abmat Sit-ups
*Both partners jump rope full reps at the same time, Split the Sit-ups evenly (1 athlete works at a time during sit-ups)
