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 Bike/Row
10 PVC pass-thru
10 leg swings/leg
30 sec down dog
20 sec pigeon
10 PVC or BB OHS
SOD
6 min EMOM
Odd min: 6-10 Ab wheel roll-outs
Even min: 5 Two-second Pausing Bird-dogs/side
-2 min rest & prep-
WOD
5 rounds for time (Event 5: Nasty Nancy-ish)
1000m Bike (800m Row or 400m Run)
15 Overhead squats (105/75) (50+ 75/50) (Mod: FS)
15 Bar-facing burpees
Outdoor & Zoom SOD
6 min EMOM
Odd min: 6-10 Ab wheel roll-outs
Even min: 5 Two-second Pausing Bird-dogs/side
-2 min rest and prep-
Outdoor & Zoom WOD
5 rounds for time
400m Run
16 Overhead Fwd stepping lunges (8/leg) (hold wt (plate/DB/KB…) in 1 or 2 hands)
16 Over object burpees
