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
250m Bike/Row (Zoom/Outdoors: 100m jog/30 sec jumping jacks)
10 PVC pass-thru (Outside: arm circles fwd & bwd)
10 Q raises
1 push-up to 30 sec down dog
20 sec Spiderman/side
20 sec pigeon/side
20 sec seated shoulder ext.
10 PVC OHS
SOD
E2MOM for 10 min:
1 Power snatch
1 Snatch balance
1 Fwd OR rev stepping lunge /leg
(Mod: Cleans and Front squats if no squat snatch/OHS)
WOD
For time: 50-40-30-20-10
Cal bike: 50-40-30-20-10 (men)
42-34-26-17-8 (50+ men and women)
30-24-18-12-6 (50+ women)
WB (20/14) (50+ 14/10) (10/9’)
Zoom & Outdoor SOD
E2MOM for 10 min:
4-8 DB/KB Power snatch to Overhead reverse stepping lunge per leg
Zoom & Outdoor WOD
For time: 50-40-30-20-10 of:
DB/KB Hang squat cleans (total) (BB = 45/35#)
300m Run (45 sec out/back)
