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
200m row
10 leg swings/leg
20 sec Spiderman/leg
20 sec pigeon/leg
20 sec thumb down lat str/arm
20 sec seated shoulder extension
10 PVC pass thru
5 PVC OHS
5 PVC snatch balance (https://www.youtube.com/watch?v=XuFaD1sAVGI)
SOD
EMOM x 12 min
Odd min: 3-5 Snatch balance (focus on speed into the squat) (wt: PVC to weighted BB)
Even min: 10 Feet elevated/bent knee pausing glute bridges (heels on the box)
WOD
AMRAP 16 min
Buy-In: 60/50 cal Row (50+ 50/40)
Max Rounds in Time Remaining of:
12 DB Clean and jerks (total) (1 x 50/35) (50+ 35/25)
9 Pull-ups (Mod: Bands/Ring rows)
6 DB Box step-ups (24/20) (50+ 20/16) (total)
Post WOD Stretch
Coaches choice
