Lactate Threshold
· When going indoors, you must wear face covering into the building & gym
· Starting July 6th for Salem, M-W-F classes will be held in doors AND T/TH – outdoors. This may be altered due to weather.
· Please refer to ZenPlanner for Zoom and Face to face class times
· You must reserve your spot for face–to-face class times
· If you still have borrowed equipment and you are planning to do 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 PVC pass thru
5 TVWQ raises
3 push-up to down dog
20 sec Spiderman/side
SOD
E2MOM for 12 min (6 rounds)
Complete 3-5 BB Snatch (all singles – not touch and go)
*Athletes can choose work on any start position: High hip, Hang, Floor, as well as any finish position: Muscle, Power, Squat
WOD
With a cap of 13 minutes, complete as much as possible of:
10-9-8-7-6-5-4-3-2-1 of:
BB Thrusters (75/55) (50+ 55/35)
BB Sumo dead high pull (75/55) (50+ 55/35)
Toes to hips (pull-up rig) (Mod: Knees to hips or V-ups)
ZOOM SOD
E2MOM for 12 min (6 rounds)
10 PVC/Stick/BB Overhead squats
10 DB/KB/Plate Overhead fwd stepping lunges (total)
ZOOM WOD
With a cap of 13 minutes, complete as much as possible of: 10-9-8-7-6-5-4-3-2-1 of:
DB Thrusters (per arm)
V-ups
(*no SDHP’s)
