(Lactate Threshold)
WOD Review then warm up all together: 60 sec row, 10 leg swings/leg, 1 pole Spiderman str, 1 pole inch worms, 20 sec down dog, 20 sec front rack str, 10 front squats, 5 hang squat cleans, 5 front rack lunges/leg
Perform 2-3 rounds 1. Banded front rack stretch with barbell – 45-60 seconds. Both Sides. 2. Banded ankle dorsiflexion – Perform in 3 planes, 5-10 second hold in each plane 3. Banded good mornings – 2-3 second tempo during lowering portion
SOD
In 15 minutes, complete 4-5^ sets of 5 cycles of:
1 Hang squat clean into 1 Fwd Lunge/leg
*Try not to set the bar down during the 5 cycles
WOD
1, 2, 3, … 10, … 3, 2, 1 For Time:
Box jump overs (24/20) (50+ 20/18 jump or step)
Ab wheel roll-outs
Gymnastics (6:30)
SOD
4×8 Tempo Alternating DB Row
4×10 Tempo Push-up
WOD
Teams of two:
10 min AMRAP
50 Cal Bike Buy In
In remaining time:
10 DB Snatches (50/35)
8 DB Box Step Overs (50/35)
