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: 5 Rounds of:
100m Blind Row (try to end exactly on 100m… every meter over/under = 1 burpee)
-3 min prep-
SOD 1
In 8 min, complete 3 sets of:
15-20 Tubing back flys
10-15 Half kneeing tubing/band press-outs / side (https://www.youtube.com/watch?v=oy4SQmJkxnI)
15-20 Side plank tubing rows/arm (https://www.youtube.com/watch?v=K1GWnZ-RDPw)
SOD 2
In 15 min, build to a challenging set of 5^ Deadlifts
-3 min clean-up & return to board-
WOD Review: 2 min
WOD
Tabata BB Back squats
8 rounds of :20 work/:10 rest (Score: Total reps & BB wt)
