Lactate Threshold
· You must wear face covering at all times & 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.
· Please bring an extra clean and dry pair of shoes with you.
Completed During WOD Review
Spiderman
Pigeon
Up dog
Down dog
Child’s pose
Seated shoulder extension
SOD/WOD prep
100m row
10 PVC pass thru
10 BB OHP
10 BB back squats
10 hanging shrugs
-4 min to build to opening wt.-
SOD
E2MOM for 10 min:
3^ BB Push press
Tubing back flies 10-15 reps (rounds 4 and 5 are optional)
-4 min to prep-
WOD
12 min AMRAP
1000m Row
Then AMRAP:
15 Back squats (135/95) (50+ 105/65) (taken from the floor)
10 V-ups
5/3 Muscle ups OR 8/6 Chest to bar pull-ups (both are RX) (Mod: reduce reps, 8/6 chin over bar, or 5/3 ring dips)
