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Wednesday, March 1, 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

:20 rig squat grind

5 PVC OHS

5 BB OHS

5 BB deads

-3 min prep-

SOD

In 15 minutes, complete 4-5^ sets of 3^ Deadlifts

-2 min return to board-

WOD Review: 4 min

-5 min prep-

WOD

For time:

21-15-9

Overhead squats (95/65) (50+ 65/35) (Mod: Front squats)

42-30-18 (50+ 30/21/12)

Pull-ups

Time Cap: 12 minutes

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