*Holiday Schedule is: 6:30am, 7:30am, 8:30am and 9:30am classes only) (Zoom 6:30 with Lou and 9:30 with Mar)*
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
30 sec down dog
20 sec pigeon/side
10-sec ring dip chest stretch (feet on ground and come to bottom of ring dip) (Outdoors/Zoom – seated shoulder extension)
10 BB bench press (Outdoors/Zoom 5 push-ups)
SOD
E3MOM for 15 min (5 rounds)
7^ Bench press
10 Feet elevated Inverted rows (if bending legs – feet on ground)
WOD
8 min AMRAP of:
7/4 Ring dips (50+ 4/2) (using a band 10/7 & 50+ 7/4)
10 Box jumps (24/20) (50+ 20/16)
730am EWOD
10 Pitcher Squats
12 Push Ups
14 Push Press
16 Sprinter Abs per side
18 Bent over row
30 Dubs
300 m run
Outdoor & ZOOM SOD
E3MOM for 15 min (5 rounds)
10 DB Floor press/arm
10 DB Bent over back rows/arm
Outdoor & ZOOM WOD
8 min AMRAP of:
10/7 close grip push-ups (https://www.youtube.com/watch?v=NPmRYbIneTE)
10 Box jumps or Forward Broad jumps
