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
3 inchworm walk-outs (long hamstring stretch)
5 TVWQ raises (no added wt.)
3 push-up to Spiderman/side
2 DB/KB dead/arm
2 DB/KB push press/arm
2 DB/KB power clean/arm
WOD prep
2x (4 min)
2 Deadlifts
2 Push press /arm
2 Split squats / leg
2 Power cleans / arm
10 singles
WOD
30min AMRAP
10 DB/KB Deadlifts
20 DB/KB Push press
30 Body wt. Split squats (https://www.youtube.com/watch?v=lHa6aCpFndo)
40 DB/KB Power cleans
50 Singles (Mod: Hop in and out = 2)
*All reps are total & use one DB or two light DB/KB’s
Post WOD Stretch
Childs
Pigeon
Seated hamstring
Shoulder extension
