Monday (Phosphogenic) OR 23.2 Redo/Make-up
*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
2 min row/bike
10 PVC PT > ATW > GM
:20 PVC lat/shoulder str
3x: push-up > dog
:20 Spiderman & pigeon
10 BB presses
5/leg back rack lunges
-3 min prep-
SOD 1
In 10-12 min, complete at least 5 sets of 3^ BB OHP or BB Bench press
-2 in transition-
SOD 2
In 12-14 min, complete at least 5 sets of 3^ BB Back rack lunges/leg (fwd or bkwd)
-3 min clean-up-
WOD
Tabata (8 Rounds :20 work / :10 rest – 4 min total)
Plate ground to overhead (45/25) (50+ 25/15)
(https://www.youtube.com/watch?v=eT0H7hvL2RI)
*Score: lowest round
