Lactate Threshold
· You must wear face-covering into the building & gym and sanitize hands upon entry.
· Salem all-day indoor classes are M-W-F and all-day outdoors T/TH. Outdoors on M/W at 7:30am. This may be altered due to weather.
· Please refer to ZenPlanner to sign up for Face to face class times
· If you still have borrowed equipment and are doing face-to-face workouts, please return the equipment to the gym.
· Please be sure to bring your own water.
WOD Review then warm up all together
Warm-up
150m row
10 PVC pass-thru
10 leg swings/leg
20 sec thumb down lat str
20 sec down dog
20 sec pigeon/leg
10 PVC OHS
10 PVC snatch balance
SOD
E2MOM for 8 min
5^ BB Front squats
&
1 Cycle w/PVC of:
-
3 Hang snatch high pulls
-
3 Snatch high pulls (from shins)
-
3 Power snatch
-
3 Squat snatch
-3 min rest & prep-
Partner WOD
6 rounds (total)
500m row (together)
10 BB Power Snatch (115/80) (50+ 75/50)
10 BB Squat snatch
10 BB S2OH (push press or jerk)
*Partners will alternate exercises (You go – I go…)
Outside SOD
E2MOM for 8 min
10 Goblet front squats (pick a heavier weight for this)
15 Superman pulses
-3 min rest & prep-
Partner WOD
6 rounds (total)
400m Run (together)
16 DB Power snatch
10 DB OH Forward stepping lunges (Mod: shoulder or goblet position or bodyweight)
16 DB S2OH (push press or jerk)
*Partners will alternate exercises (You go – I go…)
