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Thursday, February 24, 2022

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Phosphogenic

• Did you sign up for the OPEN or In house OPEN Challenge?

• 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.

Review Warm-up, SOD, and WOD: 6 min

Warm-up together

1 min jogging / walking loop(s)

30 sec fwd bear crawl

1 min jog / walk

30 sec fwd traveling lunges

1 min jog/ walk

30 sec BB over/unders lead side 1 (https://www.youtube.com/watch?v=ftt8Ktjd7Sk)

30 sec BB over/unders / side 2

-3 min prep-

SOD

Every 90 seconds for 6 min (4 Rounds)

2-3 BB Cleans (power or squat) building to WOD wt.

-3 min prep-

WOD

5 Rounds of:

Work 30 / Rest 60 of:

Max reps of Power Cleans (Ending SOD wt)

Score = Multiply wt x total reps

ITP: Post WOD coach’s stretch

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