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
300m Bike (Zoom/Outdoors: 100m jog/30 sec jumping jacks)
10 PVC pass-thru (Outside: arm circles fwd & bwd)
5 TVWQ raises
3 push-up to down dog
20 sec Spiderman/side
20 sec pigeon/side
20 sec seated shoulder ext.
10 PVC OHS
SOD
EMOM for 7 min: Minimum of 3 Overhead squats (everyone starts with an empty BB, OR a PVC if needed) (Mod: Front squats if no OHS)
-2 min rest-
WOD
For time: 50-40-30-20-10 of:
Cal Bike & BB Hang squat cleans (45/5) (50+ 35/25)
Zoom & Outdoor SOD
EMOM for 7 min:
4-8 DB/KB Overhead reverse stepping lunges per leg
Zoom & Outdoor WOD
For time: 50-40-30-20-10 of:
DB/KB Hang squat cleans
300m Run (45 sec out/back)
