Lactate Threshold
Zoom classes are at 7 AM (Open to the public!) – 8:30 AM (CFIS Members) – Noon (CFIS Members) – 4:30 PM (CFIS Members) – 5:30 PM (CFIS Members) – 6:30PM (M&W only Open to the public!) – Saturday 9:30am (CFIS Members) – Sunday 9:30am (Open to the Public!)
WOD Review then warm-up all together:
Warm-up
1x Through
10 arm circles forward
10 arm circles backward
5 slow Q raises
5x 1 pushup into down dog (pause 2-3 sec in each position)
5 pausing steps to Spiderman/leg
5 pausing squats
SOD
EMOM x 12 min (4 cycles through)
Min 1: 5-8/arm Floor press (BB: 5-10 floor or bench press total)
Min 2: 10-15 Weighted V-ups (light plate or DB)
Min 3: DB Single arm back rows (BB 8-10 Pendlay rows total)
-2 min Rest/Prep-
WOD
For time: “Fast and Heavyish”
21 DB Shoulder to overhead/arm (50/35ish)
400m Run (Mod: 500m row, 1 min jog/walkout – turn back)
18 DB Shoulder to overhead/arm
400m Run
15 DB Shoulder to overhead/arm
400m Run
Post WOD Stretch
@30 sec each
Seated shoulder extension stretch
Down dog
Child’s pose
Pigeon str
