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
200m Row (100m jog)
10 leg swings/leg
3 push-up to down dog
20 sec Spiderman/side
20 sec pigeon/side
5 TVWQ’s
SOD
EMOM for 6 min
Odd min: 5/arm Half kneeling single-arm OHP
Even min: 10 PVC OHS (optional empty BB)
WOD
22 min AMRAP of:
2400m/1700m Bike (50+ 1700/1200) (Mod: 800/600m row)
12 OHS
21 Dubs / Double taps/Plate hops or 40 singles with at least 4 Dub attempts
*Add 10/5#’s to your bar (total) each round after OHS
Outdoor & Zoom SOD
E3MOM for 12 min
5/arm Half kneeling single-arm OHP
5-7 Inchworm walkouts to a push-up
Outdoor & Zoom WOD
22 min AMRAP of:
800m Run (1000/750m Row/3000m Bike)
12 DB OH Rev stepping lunge (6/leg)
21 Dubs / Double taps or 40 singles with at least 4 Dub attempts
