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 Review: 3-4 min
Warm-up Together
EMOM for 6 min
Odd min: 300m Bike
Even min: 5 BB thrusters (on coaches call)
*Thruster “Technique Tip” – Keeping BB over the middle of the foot – and Fast hip extension and butt squeeze as you stand up the squat.
-3 min prep-
SOD
Every 90 seconds for 9 min (6 Rounds)
Odd round: 3 Pole box push (@ BW)
Even Round: 10-15 Plate sit-ups (# athlete’s choice)
-1 min return to board-
WOD Review: 2-3 min
-3 min Prep-
WOD
3 Rounds for time:
1200/900m Bike
21 Thrusters (75/55) (50+ 55/35)
7 Lat burpees over BB
This workout should be hard & fast, with as few breaks as possible. Pick a weight you can do big sets if not go unbroken.
