Glycolytic (2-5 min bursts)
· 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 7:30 am. 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
100m jog
10 leg swings/leg
10 PVC pass-thru
30 sec down dog
30 sec pigeon/leg
3 high hip, hang & power PVC snatches
SOD
In 15 minutes, complete 3-5 sets of:
5^ Snatch grip Pendlay rows (https://www.youtube.com/watch?v=4CM7Rifs3bE)
10-20 Metal plate pausing bent-over back flies (2.5 or 5’s)
*Superset these skills – ideally less than 10 sec rest between the rows and flies – Big Scapula Squeeze
WOD 1 & 3
4 min AMRAPs
6 BB Power Snatch (95/65) (65/35)
8 Box jumps (24/20) (50+ 20/16)
WOD 2 & 4
4 min AMRAPs
8 Thrusters (95/65) (50+ 65/35)
6 Toes to bar (Mod: T2 chest/hips, Knees to C/hips, V-ups)
-2 min rests between WODs-
-
Begin WODs 3 & 4 where you left off
Post WOD Stretch
Child’s pose and add arm under’s
Down dog
Pigeon
Side quad
Seated shoulder extension
