Glycolytic
· 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 leg swings/leg
3 push-up to down dog
20 sec Spiderman/side
20 sec pigeon/side
20 Sec BB front rack stretch
5 grinding squats
5 air squats
WODs 1 & 3
AMRAP 4min:
2 Power cleans (135/95) (50+ 95/65)
10 WB (20/14) (14/10) (10/9’)
4 Power cleans (135/95) (50+ 95/65)
10 WB (20/14) (14/10) (10/9’)
6 Power cleans (135/95) (50+ 95/65)
10 WB (20/14) (14/10) (10/9’)
Continue to add (2) Power cleans per round
-Rest 2:00 between each WOD-
WODs 2 & 4
AMRAP 4min:
1 Pull-up (strict or kipping)
3 Box jumps (24/20) (50+ 20/16)
2 Pull-ups
3 Box jumps (24/20) (50+ 20/16)
3 Pull-ups
3 Box jumps (24/20) (50+ 20/16)
Continue to add (1) pull-up per round
*22 min total time
*Start each WOD from the beginning and attempt to match or beat your first rounds score (Post your best score)
Zoom and Outdoor WODs 1 & 3
AMRAP 4min:
2 DB Power cleans / arm
10 DB Thrusters (both hands-on 1 DB or 2 light DB’s)
4 DB Power cleans / arm
10 DB Thrusters
6 DB Power cleans / arm
10 DB Thrusters
Continue to add (2) DB Power cleans per arm per round
-Rest 2:00 between each WOD-
Zoom and Outdoor WOD’s 2 & 4
AMRAP 4min:
5 Bent-over back rows/arm
3 Burpees
6 Bent-over back rows/arm
3 Burpees
7 Bent-over back rows/arm
3 Burpees
Continue to add (1) bent-over row per round
*22 min total time
*Start each WOD at the beginning and attempt to match or beat your first rounds score (Post your best score)
