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
5 pushups to down dogs
4 down dog step to Spidermans/side
10 pausing/grinding air squats
4 DB squat cleans/arm
5 lateral line hops (over & back =1)
SOD
EMOM x 10 min
10-15 Weighted glute bridges (Nothing heavy? do 8-10 single leg bridges/side)
8-12 HS shoulder shrugs (kick or wall walk up) (Mod: Box/Pike or plank shrugs)
Movement Videos:
HS Shrugs: https://www.youtube.com/watch?v=GjfLiMz00do
Pike / box shrugs: https://www.youtube.com/watch?v=DBeouRnEM0I
Plank scap shrugs: https://www.youtube.com/watch?v=JN2fHJ-fT8Q
-2 min Rest-
WOD
15 Minute AMRAP of:
7 DB Single arm squat cleans (all one side)
20 Dubs (20 Plate hops or Penguin hops or 30 Singles)
7 DB Single arm S2OH (all one side)
20 Dubs
*Use a single DB unless yours are very light, then use 2 DB’s/KB or one BP
*With single DB – alt arms each round – so use the same arm for all 14 reps per round
Reminder: You will need a bath towel for tomorrows WOD
Post WOD Stretch
@30 sec each
Child’s pose
Pigeon str
Side quad stretch
Seated shoulder extension stretch
