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Wednesday, July 21, 2021

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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: 5-7 min

Keep stretching during review

SOD/WOD Prep

Done together

2x:

1 loop jog

5 hanging paused shrugs

1 pushup > down dog > Spiderman > pigeon

10 sec HS hold

5 pausing air squats

5 RKBS

-4 min prep-

SOD

Every 90 seconds for 7.5 min (5 rounds)

Strict pull-ups (reps = athlete choice) (Alt: Negatives, BB seated, ½ pull-ups…)

-5 min prep-

WOD

15 min AMRAP of:

400m Run

5 HSPU or 2 Wall walk-ups (Both RX) (50+ plate and pad) (Mod: Plates & pads, reduce distance to wall, seated DB OHP)

10 Goblet squats (53/35) (50+ 35/20)

20 AKBS (53/35) (50+ 35/25)

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