Lactate Threshold
• 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: 3-5 min
Keep stretching during review
SOD/WOD Prep
Done together
1 loop jog
10 leg swings
down dog > Spiderman > pigeon
10 PVC pass thru
5 PVC snatch high pulls
5 PVC bower snatch
5 PVC OHS
-4 min prep-
SOD
EMOM for 12 min: (4 Rounds each)
1st min: 8-10 Lateral wt’d lunges – leg 1
2nd min: 8-10 Lateral wt’d lunges – leg 2
3rd min: 5 BB snatch high pulls > 5 BB power snatch > 5 BB OHS (on coaches call: Set > Go)
-4 min prep
WOD
On the 2:00 x 10 Rounds: (20 min total)
15 Box jumps (24/20) (50+ 20/16) (Mod: Step-ups or reduce reps)
10 Toes to bar (Mod: T2? Or V-ups)
1 Snatch (Mod: Clean)
*Score is total pounds moved (Ex.: 10 rounds at 100# = 1000# score)
*Reduce reps as needed to ensure time to snatch.
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Plan out your weights ahead of time and have everything on the floor that you need.
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You can build in snatch weight during the WOD, OR do the same challenging weight across.
