Glycolytic
· 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 leg swings
20-sec thumb down lat stretch
30 sec down dog
3 Prone ATYT’s (solid pause in each position) (https://www.youtube.com/watch?v=qkK8-XWE3R4)
20 sec Spiderman/side
20 sec pigeon/side
10 PVC OHS
SOD Prep
4 min to prep and complete a few reps of each skill:
SOD 1
2 min Max reps of BB OH squat (light wt)
-Rest 2 min-
SOD 2
2 min Max reps of BB OHP (light wt)
-Rest 2 min-
SOD 3
2 min Max reps of BB back rack forward stepping lunges (medium wt)
-Rest 2 min-
SOD 4
2 min Max reps of deadlifts (heavier wt)
(14 min total)
*The goal is to have a few breaks (or no breaks) over the 2 min. Choose a weight you can do big – big sets to work on muscle endurance/capacity.
WOD
8 rounds for time of:
4 Burpee over BB
6 Hang power snatch (95/65) (50+ 65/35) (Goal = touch and go)
*Minimum 30 sec rest after 6th snatch
* Hard, Fast and Clean
Outdoor and Zoom SOD Prep
4 min to prep and complete a few reps of each skill:
SOD 1
2 min Max reps of BB/DB/KB/PVC OH squats (light wt) (alt arms as needed) (Mod skill = Goblet squats)
-Rest 2 min-
SOD 2
2 min Max reps of OHP (light wt) (ideally BB or 2 DB’s or Alt arms as needed)
-Rest 2 min-
SOD 3
2 min Max reps of Forward stepping lunges (medium wt) (alt legs as needed)
-Rest 2 min-
SOD 4
2 min Max reps of deadlifts (heavier wt) (BB or 2 DB’s or Alt single DB as needed)
(14 min total)
*The goal is to have a few breaks (or no breaks) over the 2 min. Choose a weight you can do big – big sets to work on muscle endurance/capacity.
Outdoor & Zoom WOD
8 rounds for time of:
4 Burpee over object
6 Hang power snatch (do all 6 reps on one side – alt arms each round)
*If your weight is very light – increase the reps of both skills to 6 burpees and 10 DB H. P. Snatch
*Minimum 30 sec rest after the last snatch
* Hard, Fast and Clean
