Lactate Threshold
• You must wear face-covering at all times & and sanitize hands upon entry.
• Please refer to ZenPlanner to sign up for Face to face class times
• Please be sure to bring your own water.
• Please bring an extra clean and dry pair of shoes with you.
Equipment set-up: 3 min
SOD/WOD Review: 5-7 min
Keep stretching during review
SOD/WOD Prep
Done together
60 sec row
10 PVC pass thru
3 pushup to down dog
10 BB bench press
5 DB deads/arm
2 DB snatch/arm
2 DB push press/arm
SOD
E2MOM for 10 min (5 rounds)
5^ Bench press
Ball mash
*With time remaining in the 2 min after adjusting weight, ball mash as needed
-5 min prep-
WOD
3 Rounds:
1 Minute Side Plank (30 Seconds Each)
30 sec transition
2 Minute Cal Row at Strokes per min: (Round 1: 22 SPM, 2: 24 SPM, 3: 26 SPM 4: 28 SPM)
30 sec transition and clock reset
4 Minute Tabata (see movements below)
30 sec transition and clock reset
Round 1: DB snatch (50/35) (50+ 35/20) (alt arms each round)
Round 2: Jump Rope (practice those dubs)
Round 3: DB push press (50/35) (50+ 35/20) (alt arms each round)
Round 4: Jump Rope
WOD Score: Your score is the lowest number of reps done within each Tabata.
*See which cadence yields the best results for you (cals and how you felt)
