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
5 push-ups
:20 down dog, Spiderman & pigeon
5 hanging shrugs w/ pause
:20 squat grind
10 BB bench press
-3 min prep-
SOD
In 15 min, complete at least 5 sets of 5^ Bench press
-3 min clean up & return to board-
WOD Review: 4 min
-3 min prep-
WOD “Hot off the press”
AMRAP in 13 min of:
Buy-In: 1200m Run (1500m Row or 3600/3200m Bike)
With time remaining:
50 Dubs (100 singles)
10 DB hang power snatches (total) (50/35) (50+ 35/25)
50 Dubs
20 DB hang power snatches
50 Dubs
30 DB hang power snatches …
(Add 10 DB hang power snatches each round)
*Score: Total # of reps
