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
200m jog
3 cycles: down dog > up dog > Spider > Spider (5-10 sec each)
20 sec pigeon/side
10-20 jumps
SOD
EMOM for 10 min
Odd min 5 DB Romanian dead’s /leg Even min 8-10pausing bird dogs/ side
WOD 1
4 min AMRAP
100 Dubs / 200 singles (120 hop in/outs)
20 Butterfly sit-ups
Max reps of DB Hang clean & jerks (Single DB/KB) (Alt arms as you see fit)
-Rest 3 mins-
WOD 2
4 min AMRAP
50 DB hop over (over & back =1)
20 Torso twists/side (bodyweight)
Max reps of DB Power snatch (Single DB/KB) (Alt arms as you see fit)
-Rest 3 mins-
WOD 3
4 min AMRAP
400m Run
10 Burpees
Max reps of Thrusters (same wt)
Post WOD Stretch
Child’s pose (add arm unders)
Up & Down dog
Overlapping calf stretch
Pigeon
Seated hamstring
Shoulder extension
