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: 7 min
Warm-up together
2 min row
60 sec couch str/leg
60 sec fig 4 str/leg
60 sec standing child’s pose racked BB str
10 PVC pass thru
5 PVC snatch balance
-3 min prep-
SOD
Every 90 seconds for 7.5 min (5 Rounds)
1-3^ Snatch balance (from the rack) https://www.youtube.com/watch?v=XuFaD1sAVGI
Snatch balance Sub: Double bounce front squats
-2 min adjust wt & return to board-
WOD Review: 4 min
-2 min prep-
WOD
5 Rounds: Every 2.5 minutes complete the following: (12 min total)
350/300m Row
Max-reps Overhead squats (95/65) (50+ 65/45) (Mod: PVC or empty BB) (OHS Sub: FS)
*If you can’t complete the row in 2 min, reduce the distance allowing for more OHS time
*Score: Total OHS reps
