Metabolic Conditioning
· When going indoors, you must wear face-covering into the building & gym and sanitize hands upon entry.
· Salem is now inside M-W-F and outdoors T/TH. 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 Fwd & Bkw arm circles
5 TVWQ raises
3 push-up to down dog
20 sec Spiderman/side
5 full depth bounce squats (not to depth: https://www.youtube.com/watch?v=FRb5kQPEGbQ)
SOD
EMOM for 4 min
Min 1: 45-sec front plank
Min 2: 45 sec Side 1 plank
Min 3: 45 sec Hollow hold
Min 4: 45 sec Side 2 plank
2 min rest
WOD
For time:
50WB (20/14) (50+ 14/10) (10/9)
100 Plate ground to overhead (45/25)) (50+ 25/15)
200 Dubs (200 hops/double-tap Penguins OR 350 singles)
500m Row (400m run or 1000m Bike)
200 Dubs
100 seconds (50 seconds per arm) stationary single arm farmers hold
50 box step-over w/MB
ZOOM & OUTDOOR WOD
50 DB/KB Thrusters (light wt: under 20 men/14 women)
100 Alt DB/KB snatch
200 Dubs (350 singles)
400m run (500m Row, 1000m bike, 1 min out and back run/walk)
200 Dubs (350 singles)
100 seconds (50 seconds per arm) stationary single arm farmers hold (Salem outside: 100m farmers carry (50m/arm)
50 DB/KB Reverse stepping lunges
ITP
Post WOD Stretch
Child’s pose
Down dog
Pigeon
