Glycolytic (2-5 min bursts)
· You must wear face-covering into the building & gym and sanitize hands upon entry.
· Salem all-day indoor classes are M-W-F and all-day outdoors T/TH. Outdoors on M/W at 7:30am. This may be altered due to weather.
· Please refer to ZenPlanner to sign up for Face to face class times
· If you still have borrowed equipment and are doing 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 toe lift-offs (1 inch only)
Min 2: 45 sec Arm 1 Turkish sit-up (DB/KD)
Min 3: 45 sec Superman pulse-up hold
Min 4: 45 sec Arm 2 Turkish Sit-up
Min 5: 45 sec Romanian Deadlifts leg 1 (DB/KB)
Min 6: 45 sec Romanian Deadlifts leg 2
-2 min rest-
WOD 1 & 3
4 min Ascending ladder
10 Dubs (Ascend by 5 each round)
1 Burpee (Ascend by 1 each round)
-Rest 2 mins-
WOD 2 & 4
4 min Ascending ladder
5 Floor press/arm (Ascend by 1 rep/arm each round)
5 DB Lat pull-overs (Ascend by 1 rep each round)
*Begin each round back at the beginning and try to match your first rounds score
(22 min total)
Post WOD Stretch
Child’s pose and add arm under’s
Kneeling straddle arm chest/bicep stretch (teeter-totter back and forth)
Up & Down dog
Pigeon
Seated shoulder extension
