Lactate Threshold
· You must wear face-covering into the building & gym and sanitize hands upon entry.
· Please refer to ZenPlanner to sign up for Face to face class times
· Please be sure to bring your own water.
WOD Review then warm up all together
Warm-up
100m jog
10 leg swings/leg
20 sec thumb down lat stretch
20 sec down dog
20 sec Spiderman/leg
20 sec pigeon /leg
20 sec front rack stretch
5 BB front squats
5 thrusters
10 hanging shrugs
SOD
EMOM 2 rounds: (8 min total)
Min 1: 30 sec Hollow rocks or Hollow hold
Min 2: 30 sec Side plank pulses
Min 3: 45 sec Alternating bird dogs (pause at top)
Min 4: 30 sec Side plank pulses
WOD
For time:
21 Thrusters (95/65) (50+ 65/40)
5 Rope climbs or 7 Muscle-ups (both are RX)
15 Thrusters
3 Rope climbs or 5 Muscle-ups
9 Thrusters
1 Rope climb or 3 Muscle-ups
*1 Rope pull = 1 rope climb
* 4 Ring rows = 1 rope climb
