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
100m Jog
10 PVC pass-thru
20 sec/arm thumb down lat str
30 sec down dog
20 sec Spiderman/side
20 sec pigeon/side
SOD prep
3 minutes to build to a medium weight
SOD
(12min total)
Every 30 sec for 5 min (10 rounds)
1 BB Clean and Jerk (push or split) (same weight across all sets)
-Rest 2 min & add weight-
Every minute for 5 min (5 rounds)
1 BB clean and jerk (push or split) (ascend in wt when you can)
-3 min rest-
WOD
For time:
50 WB (20/14) (50+ 14/10) (10/9’)
40 Hang power cleans (75/55) (50+ 55/35)
30 Box jump overs (24/20) (50+ 20/16)
20 Strict OH press (75/55) (50+ 55/35)
10 BB Back rack forward lunges (total) (75/55) (50+ 55/35)
Outdoor & Zoom SOD prep
3 min to warm-up – if you are using a DB today, use these 3 minutes to warm up your squat clean
Outdoor and ZOOM SOD
(12min total)
Every 30 sec for 5 min (10 rounds)
1-2 DB Squat Clean and Jerks/arm (BB = 1 C&J)
-Rest 2 min-
Every minute for 5 min (5 rounds)
2 DB Power clean and jerks/arm (BB = 1 -2 C&J based on the weights you have)
5-10 V-ups
-3 min rest-
Outdoor & Zoom WOD
For time:
50 Thrusters (BB or 2 hands-on 1 DB or 2 light DBs)
40 Hang power cleans (total)
30 Forward broad jumps (Box jumps if you have a box)
20 Strict press (2 hands-on 1 DB or BB = total)
10 Weighted forward lunges (DB = per leg OR BB = total)
