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
2 loop jog
thumb down lat str
3-way banded stretch
10-15 supinated banded external rotations (https://www.youtube.com/watch?v=mI1paszXthc)
10 scap pull-ups
10 scap push-ups
5 feet on ground Rope rows (https://www.youtube.com/watch?v=vRsHJtFbyDY)
4 min prep
WOD Prep
5 min of Rope Climb technique and Practice
Legless: https://www.youtube.com/watch?v=6NEdeRPzFIc
W/Legs: https://www.youtube.com/watch?v=53WgYmEwGh4
-3 min prep-
WOD
For time:
4/3.5 Legless rope climbs (50+ w/Legs) (Mod: ½ way up, Attempts w/or w/out legs, Straight leg rope pulls)
8 Pistols/Leg OR Candle Stick Pistols/leg (Mod: Pistols Mods, 2 ft candles, elevated candles)
40 DB alternating snatches (50/35) (50+ 35/20)
3/2.5 Legless rope climbs
6 Pistols/Leg OR Candle Stick Pistols/leg
30 DB alternating snatches
2/1.5 Legless rope climbs
4 Pistols/Leg OR Candle Stick Pistols/leg
20 DB alternating snatches
2 Pistols/Leg OR Candle Stick Pistols/leg
1/1 Legless rope climb
10 DB alternating snatches
-4 min prep-
Post WOD
Ab Tabata (Coaches choice) (4 min)
