Lactate Threshold
· Please refer to ZenPlanner for Zoom and Face to face class times
· You must reserve your spot for face–to-face class times.
· For face-to-face classes, please be sure to bring your borrowed equipment to use in class, a yoga mat or towel, and water.
· If you will need to borrow a barbell or other equipment that is not outside for the workout, please arrive early and go directly into the facility with your face covering.
WOD Review then warm-up all together:
*(Reminder: You will need a plate for G2OH tomorrow)*
Warm-up
1x through
@200m jog/ 30 sec walk & back
10 PVC/stick pass-thru
3 pushups to down dogs
3 down dog into Spidermans/side
10-15 sec pigeon str/side
SOD
Skill work
EMOM for 7 min with PVC/Broom Stick/BB: “Snatch work”
Min 1: High hip snatch high pull (“elbows high and outside”)
Min 2: High hip power snatch (“fast turn-over and sit”)
Min 3: Hang power snatch into 1 OHS
Min 4: 10 -15 Sots presses (https://www.youtube.com/watch?v=eJ9MLnNV6FY)
Min 5: Hang squat snatch
Min 6: Pausing squat snatch (pause at knees, high hip, and bottom of squat)
Min 7: Squat snatch
WOD
For time:
100 Dubs (100 hop in/outs, Penguin hops or Mt climbers (total) OR 175 singles)
21 DB/KB pull-overs
21 Squat cleans (DB/KB/BB/BP) (Total)
75 Dubs
15 DB/KB pull-overs
15 Squat cleans
50 Dubs
9 DB/KB pull-overs
9 Squat cleans
*alt arms as you see fit for the squat cleans
Post WOD Stretches
@30 sec each
Child’s pose
Side quad
Pigeon
Down dog
