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:
60 sec bike
10 leg swings/leg
30 sec/leg couch st
30 sec/leg wall figure 4 str
10 BB Pendlay row
BB push jerks (On coach’s call: Set > Go > Recover) (Focus: tall posture > wt in whole foot > fast drive under BB)
-3 min prep-
SOD
EMOM for 10 min (5 rounds each)
Odd min: 5^ Pendlay rows
Even min: 5-8 Ab wheel rollouts
1 min return to the board
WOD Review: 3-4 min
-3 min prep-
WOD
Complete as many bike calories as possible in 12 minutes while performing rounds of:
10 Burpees
15 Push jerks (95/65) (50+ 65/45)
20 Second push on the Bike (use bike monitor)
*The bike computer will reset before you get back to it – so – keep track of your cals
