Lactate Threshold
*Lactate Threshold workouts range from 7-14 minutes to allow you to push at medium to medium-high intensity and sustain that pace with bouts of higher intensity when needed. *
• Utilize ZenPlanner to sign up for classes.
• Continue to wipe down all equipment touched.
• Please continue to bring your own water.
Review Warm-up and SOD: 5 min
Warm-up together
2 min row
20 sec thumb down lat str
20 sec squat grind
5 hanging shrugs w/pause
BB front rack str
5 BB cleans
15-20 sec bottom of ring dip stretch
-3 min prep-
SOD
In 10 min, build to a challenging weighted ring dip (Mod: Banded or bench dips for reps)
-2 min return to board-
WOD Review: 4 min
-3 min prep-
WOD
For Time… Get as Far as you can! (15 min CAP)
60/50 cal Row (50+ 50/40)
50 T2B (50+ K2C)
40 WB (20/14) (50+ 14/10) (10/9’)
30 Power cleans (135/95) (50+ 95/65)
20 Chest to bar (50+ COB) OR 10 Muscle-ups (50+ M-ups or Pull-overs) (https://www.youtube.com/watch?v=faJDYEZmueM)
*Score: Finishing time OR Total reps completed
*200 possible reps… it’s okay – most will not finish.. but… how long can you push hard?
