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
30 sec jump rope
10 PVC pass thru
PVC standing child’s pose (https://www.youtube.com/watch?v=9Wv1QINNfJw)
10 BB bench press
10 air squats
10 BB Front squats
5 BB or PVC OHS
-3 min prep-
SOD 1
E2MOM for 10 min (5 Rounds)
5/5/3/3/3^ Front squats
-2 min transition-
SOD 2
E2MOM for 10 min (5 Rounds)
5/5/3/3/3^ Bench press
2 min strip BB & return to board
WOD Review: 3 min
-2 min prep-
WOD
For time: 10-8-6-4-2 of:
OHS (115/75) (50+ 75/45) (Mod: Empty BB/PVC or Front squats)
20 Dubs after each OHS set (Mod: 20 Penguin hops or 40 singles)
