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
200m Run 1 min Bike/Row
10 PVC PT, ATW, GM
:20 PVC shoulder/lat str
:20 down dog, Spiderman & pigeon
5 BB deads
5 BB power cleans
5 BB jerks
-3 min prep-
SOD
In 15 min, build to a challenging Clean & Jerk – OR C&J Technique (take videos)
-2 min return to board-
WOD Review: 4 min
-3 min prep-
WOD
“DT” 5 Rounds for time of:
12 Deadlifts (155/105) (50+ 105/95)
9 Hang power clean
6 Push jerks
In honor of USAF SSgt Timothy P. Davis, 28, who was killed on February, 20 2009 supporting operations in OEF when his vehicle was struck by an IED. Timothy is survived by his wife Megan and one-year old son T.J.
