Phosphogenic
• 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 and SOD: 5 min
Warm-up together
3x (PVC and/or BB)
Jog 1 loop
3 hanging shrugs w/ pause
3 air squats
3 front squats
3 strict OHP
3 push press
3 jerks
-3 min prep-
SOD
E2MOM for 10 min (5 Rounds)
5/5/3/3/3^ Front squats
2 min clean up and return to board
WOD Review: 3-4 min
-3 min prep-
WOD
With a 30 min cap: For total/max reps: (At least 9 min of mandated rest)
3 sets of Strict OHP, (66% body weight/50% BW) (50+ 50%/35%)
3 sets of Strict pull-ups (Mod: Horizontal straight legged ring rows)
3 sets of Push presses, (66% body weight/50% BW) (50+ 50%/35%)
3 sets of Strict pull-ups
3 sets of Push jerks, (66% body weight/50% BW) (50+ 50%/35%)
3 sets of Strict pull-ups
Rest 30 sec. between sets
*Complete all three sets of the same movement, then go to the next skill
*Scoring: Total reps for BB movements and total reps for PU (2 separate cumulative scores)
