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Monday, May 8, 2023

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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

2x

200m jog

5 yoga push-ups (https://www.youtube.com/watch?v=-7TEPQKkTxI)

:20 pigeon & Spiderman

10 BB OHP

10 BB deadlifts

-3 min prep-

SOD

28-minute rolling clock

SOD 1

In 12 min, build to a challenging set of 3^ Overhead strict press

SOD 2

In 15 min, build to and hold for 4-5 sets of clean grip and set-up deadlifts (https://www.youtube.com/watch?v=iCWAMA9Zeus)

-2 min BB set-up & return to board-

WOD Review: 3 min

-3 min prep-

WOD

Complete as many rounds as possible in 4 minutes of:

20 Dubs (Mod: 35 Singles)

3 Touch and go power cleans (135/95) (50+ 105/70) (60+ 85/55)

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