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Thursday, February 23, 2023

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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 row/bike

10 PVC PT > ATW > GM

:20 PVC lat/shoulder str

3x: push-up > dog

:20 Spiderman & pigeon

5 hanging shrugs w/pause

5 PVC high pulls

5 PVC muscle snatch

5 PVC high hip p snatch

5 PVC hang p snatch

5 PVC snatch

-3 min prep-

SOD

In 10 min, build to a challenging complex of:

3-Position Power Snatch (High Hip + Hang + Full Power Snatch)

-2 min return to board-

WOD Review: 4 min

-4 min prep-

WOD

8 Rounds for time:

3 Power snatches (95/65) (50+ 75/45)

10 WB (20/14) (50+ 14/10) (10/9’)

Time Cap: 16 Minutes

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