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: 3x
20 jump ropes
10 plate ground to overhead (15/10)
10 hollow rocks
10 BB back squats
-3 min prep-
SOD 1
In 12 min, complete at least 5^ sets of 3 BB Overhead Presses
1-minute transition
SOD 2
In 12 min, complete at least 5^ sets of 3 Back Squats
3 min break down & return to board
WOD Review: 2 min
-2 min prep-
WOD
5 min AMRAP of:
25 Dubs
15 Ab-mat sit-ups
