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/row
10 PVC pass thru > ATW > good mornings
:30 standing lat /shoulder str
3x: pushup > down dog > pigeon > spider
On coach’s call “go”
5-10 Jerks or OHS
-3 min prep-
SOD
In 13 min, build to a challenging Jerk OR Overhead squat (from the rack)
2 min return to board
-WOD Review: 4 min-
-3 min prep-
WOD
21-15-9 reps for time of: (15 min cap)
Push jerks (155/105) (50+ 105/75)
Chest-to-bar pull-ups (50+ RX 7/5/3 of the 21/15/9 must be C2B)
