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 leg swings/leg
10 PVC pass-thru
10 BB bench press
20 sec bench elevated child’s pose
20 sec pigeon
SOD
E3MOM for 15 minutes complete:
5^ Bench press
10 Erg seat hamstring curls (https://www.youtube.com/watch?v=YKS_xUCikDE)
WOD
2 Rounds for time:
1000m Row
20 Deadlifts (225/155) (50+ 155/95)
30 Box step-ups (15/leg) (24/20) (50+ 20/16)
Outdoor SOD
E2MOM for 10 minutes complete:
8-10/arm Floor press – Immediately into 5-10 push-ups
10 Heel elevated hamstring curls (https://www.youtube.com/watch?v=t5htLdxEKx0)
Outdoor WOD
4 Rounds for time:
200m Run
20 DB bent-over back rows (10/arm)
20 DB Deadlifts (10/arm) (between legs)
20 Wall step-ups (10/leg)
Post WOD Stretch
Child’s pose
Down dog
Pigeon
Seated hamstring
Side quad
Seated shoulder extension
