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Wednesday, June 16, 2021

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Lactate Threshold

• Please continue to utilize ZenPlanner to sign up for classes.

• Face coverings are only required for those who have not been vaccinated or do not have natural immunity.

• 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

60 sec bike

10 leg swings

thumb down lat str

2 cycles push-up > down dog > Spiderman

elevated box pigeon str

30 sec seated shoulder extension str (https://www.youtube.com/watch?v=ihUAbG0e8zw)

-4 min prep-

SOD

E2MOM for 10 min

Odd min: 6-8 Pendlay rows (optional wt. increase) (https://www.youtube.com/watch?v=Weu9HMHdiDA)

Even min: 30 seconds of Hamstring walk-outs (https://www.youtube.com/watch?v=OzdSDZZPtdE)

-5 min prep-

WOD

Complete as many repetitions as possible in 12 minutes of:

10 Snatches

Rest 1 minute

10 Snatches

Rest 1 minute

10 Snatches

Rest 1 min

10 Snatches

Rest 1 minute

Max-rep snatches in the time remaining

Weight increases during each rest period

65-75-85-95-105

95-115-135-155-165

*Score: total reps of final weight

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