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: 2x
10 jump rope
5 BB back squats
10 jump rope
5 BB thrusters
10 jump rope
5 BB power cleans
10 jump rope
5 BB hang power snatches
10 jump rope
(2nd time though – add 10’s or 5’s)
-3 min prep-
SOD
In 10 minutes:
3^ Back squats (SOD Score: Average weight for the last 3 sets)
2 min adjust BB weight & return to board
WOD Review: 4 min
-3 min prep-
WOD
For time:
1 Round of:
8 Thrusters (95/65) (50+ 65/45)
20 Dubs (40 singles)
8 Power cleans (95/65) (50+ 65/45)
20 Dubs
8 Hang power snatches (95/65) (50+ 65/45)
20 Dubs
Then 1 round of:
7 Thrusters (115/75) (50+ 75/55)
20 Dubs (40 singles)
7 Power cleans (115/75) (50+ 75/55)
20 Dubs
7 Hang power snatches (115/75) (50+ 75/55)
20 Dubs
Then 1 round of:
6 Thrusters (135/85) (50+ 85/65)
20 Dubs (40 singles)
6 Power cleans (135/85) (50+ 85/65)
20 Dubs
6 Hang power snatches (135/85) (50+ 85/65)
20 Dubs
