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Thursday, December 26, 2019

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Lactate Threshold (8:30am will be the first class today)

WOD Review then warm up all together: 2x: 1 indoor loop, 3 inchworm walkouts w/ pushup, 5 hanging shrugs, 15 sec thumb down lat str, 10 BB OHP, 10 BB bicep curls

SOD

In 15 minutes, complete 3-5 sets of:

8^/side Half kneeling bottom’s up KB press (https://www.youtube.com/watch?v=0ZdWmGu_skA)

8-10^/side DB single arm bent over back row

15 Side plank pulses / side (https://www.youtube.com/watch?v=9TeMXXLiXv4)

WOD prep

4 min to build to bench press weight

WOD

For time:

10, 9, 8,…1 Bench press (Body weight/75%) (50+ 75/50% BW)

1, 2, 3, ….10 BB Bicep curls (75/45)

180m Run after each bicep curl set (all left turns) (finish on the run)

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