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 bike/row
10 PVC PT > ATW > GM
:20 PVC lat & shoulder str
:20 down dog, pigeon, & Spiderman
10 push-ups
5 hanging shrugs w/pause
3-5 pull-ups OR 1-2 negatives
:20 rig grind str
BB Front rack str
5 BB front squats
3 min prep
SOD
In 15 min, complete at least 5 sets of 5^ front squats
-1 min return to board-
WOD Review: 5 min
-3 min-
WOD
For time under a 15 min cap:
15 Thrusters (115/75) (50+ 85/50)
30 Dubs (60 singles)
15 Push-ups
30 Dubs
12 Thrusters
30 Dubs
12 Push-ups
30 Dubs
9 Thrusters
30 Dubs
9 Push-ups
30 Dubs
