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Friday, April 29, 2022

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Phosphogenic

• 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

60 sec jog

10 leg swings/leg

5 push-ups to down dogs

5 step to Spiderman stretch/side

:30/arm banded front rack stretch (https://www.youtube.com/watch?v=W_llg8YcgFk)

:30/arm PVC chicken stretch (external rotation) ( https://www.youtube.com/watch?v=_zMxXpvjZ_0)

10 BB front squats

-3 min prep-

SOD 1

E2MOM for 12 min

7/7/5/5/3/3^ Front squats

-4 min Transition-

SOD 2

E2MOM for 12 min

7/7/5/5/3/3^ Bench press

-4 min clean up & return to board-

WOD Review: 3 min

-2 min prep-

WOD

Twisting Tabata

8 Rounds: Work 20 / Rest 10

Odd rounds: Plate torso twist

Even rounds: Plank twists (https://www.youtube.com/watch?v=4tzTKjuTOvg)

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