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Monday, October 11, 2021

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Lactate Threshold

• Please wear your mask.

• Utilize ZenPlanner to sign up for classes.

• Continue to sanitize hands upon entry and wipe down all equipment touched.

• Please continue to bring your own water.

SOD/WOD Review: 5-7 min

Keep stretching during review

SOD/WOD Prep

Done together

5x:

At a “regular pace” Row 100m trying to finish exactly at 100m

For every meter you finish above/below 100m – you owe 1 burpee

Reset the computer after each attempt

-4 min prep-

SOD

In 10 minutes, complete 3-4 rounds of:

1 Pole out and back lateral ankle band walks (medium-challenging band)

10 Lite Banded (wrists) arm raises (hips to overhead) (https://www.youtube.com/watch?v=tvW6vFJ9NRs)

10 Lite Banded (wrists) lateral plank steps / direction (https://www.youtube.com/watch?v=vEpwK1s_coA)

-5 min prep-

WOD

5 Rounds for time of: (17 min CAP)

500m Row

6 Thrusters (135/95) (50+ 95/65)

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