Thursday, May 19, 2022

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

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