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 bike or row
10 PVC pass thru > Around the worlds
:20 sec PVC chicken str/arm
:30 sec standing PVC shoulder/lat str
2x push-up > down dog > Spiderman > pigeon
:20 sec rig squat grind
10 BB bench press
10 BB front squats
5 BB push press
5 BB thrusters
-3 min prep-
SOD
In 15 minutes, complete:
10/7/5/3/1+^ Bench press (1+ = heavy single, but, try for more reps if possible)
&
4 x 8-10 DB bent over single arm back rows/arm
2 min clean-up & return to board
WOD Review: 4 min
-3 min prep-
WOD
“16.5 Opens WOD”
21-18-15-12-9-6-3 reps for time of: (15 min cap)
BB Thrusters (95/65) (50+ 65/45)
Bar facing burpees
