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
Then 3x: Down dog > Up dog > Spidermans (hold each for @ 10 sec)
20 sec/leg pigeon
SOD
EMOM for 6 min
Min 1: 45 sec Hand plank reach-outs
Min 2: 45 sec Side plank (side 1)
Min 3: 45 sec Superman pulse-up hold
Min 4: 45 sec Side plank (side 2)
Min 5: 45 sec Ground touches (standing on left leg) (https://www.youtube.com/watch?v=erJzO9r3u8E)
Min 6: 45 sec Ground touches (standing on right leg)
2 min rest
WOD 1
5 min AMRAP
400m Run
10 Burpees over DB
Max DB Hang clean & jerks (alt hands every 5 reps) (Sub BB if handy)
Rest 2 mins
WOD 2
5 min AMRAP
400m Run
10 Burpees
Max DB Alt Power snatch (alt hands every rep) (Sub BB if handy)
Rest 2 mins
WOD 3
5 min AMRAP
400m Run
10 DB hop-overs (over & back = 1)
Max DB Single arm Thrusters (alt hands every 5 reps) (Sub BB if handy)
(22 min total)
Today is designed to be hard and fast with a max effort once the DB gets into your hand. If the run is taking you too long, reduce the distance so your intensity stays quite high.
Post WOD Stretch
Child’s pose and add arm under’s
Up & Down dog
Pigeon
Seated shoulder extension
