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Wednesday, April 5, 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 bike, row OR 200m jog

:20 down dog, pigeon, Spiderman

10 PVC pass thrus & good morn

Then 3x: (2ndor 3rd round – add a BB)

5 PVC snatch high pulls

5 PVC power snatch

5 PVC OHS

5 PVC sumo dead high pulls

-3 min prep-

SOD

In 12 min, build to a challenging complex of:

Hang squat snatch > Power snatch > OHS (Sub: Hang squat clean > Power clean > Front squat)

-2 min adjust BB & return to board-

WOD Review: 4 min

-3 min prep-

WOD

For time: 21-15-9 of:

Sumo dead high pull (75/55) (50+ 65/45)

Pull-ups (Mod: jumping, banded, rack ed BB, ring row)

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