Lactate Threshold
· 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 PVC pass-thru
5 TVWQ raises
3 push-up to down dog
20 sec Spiderman/side
SOD
EMOM x 10 min
Odd min: 5-7/leg OH lunges (fwd or bwrd)
Even min: 6-8/side Bent-over back rows (DB/KB)
-2 min rest-
WOD
EMOM 12 min
(early classes (5:30-8:30 am: arrive early to get KB’s from the gym)
Odd min: 15 Burpees
Even min: 15-20 AKBS (70/53) (50+ 53/35) (Mod: Russian KBS)
*Based on your capacity to complete the reps, reduce reps as needed if you are averaging less than 10 seconds rest.
ITP
Post WOD Stretch
Child’s pose
Down dog
Pigeon
Seated shoulder extension
