Glycolytic (2-5 min bursts)
· 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
200m jog
30 sec down dog
20 sec Spiderman/side
20 sec pigeon/side
SOD 1
Every 30 sec – 10 Rounds total (5 min)
Odd rounds: 5-10 Push-ups
Even rounds: 8-10 Hollow rocks
-2 min rest-
SOD 2
Every 30 sec – 10 Rounds total (5 min)
Odd rounds: 5 Lateral skaters/side (“Stick & pause each landing”) https://www.youtube.com/watch?v=S65NFDxCy7g
Even rounds: 5 Plank twists/side (https://www.youtube.com/watch?v=fR0tb6agqqA)
*The exercises should take you up to 20-25 sec to complete – leaving you a few seconds to move to the next skill
-2 min rest-
WOD
7 x 2 min AMRAP
5 Sprawless (https://www.youtube.com/watch?v=TKuoxTHZj9s)
6 DB Snatch (total)
*1 min rest between rounds
*Begin each new round where you left off
WOD total time: 20 minutes
Post WOD Stretch
Child’s pose add arm under’s
Up & Down dog
Pigeon
Seated shoulder extension
