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
200m Jog
Then 3x: Down dog > Up dog > Spidermans (hold each for @ 10 sec)
20 sec/leg pigeon
SOD
EMOM for 8 min:
Odd min: 6/leg DB Romanian deadlifts
Even min: 3 x10 sec McGill curl-ups (alt knee up each round: have @ 5 sec rest in between each hold) (https://www.catalystathletics.com/exercise/493/McGill-Curl-up/)
WOD
For time: 10-9-8-7-6-5-4-3-2-1 of:
DB Thrusters 2 hands-on 1 DB (or 2 light DB’s)
DB Single arm Russian swings (per arm) (https://www.youtube.com/watch?v=B_c90i96kRw)
DB Bent-over back rows (per arm)
Burpees over DB
Post WOD Stretch
Child’s pose and add arm under’s
Up & Down dog
Pigeon
Seated shoulder extension
