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 WOD: 5 min
Coach’s Led Warm-up & WOD prep
15 min of Post Murph Move & Stretch
200m easy jog
10 leg swings/leg/direction
(Hold each 45-60 / switching on coach’s call)
Down dog
Spiderman/leg
Pigeon/leg
Wall couch str/leg
Rig hamstring stretch (on back/ straight leg/heel up on rig)
Standing rig shoulder and chest stretch OR standing skin the cat str
Thumb down lat str
-3 min prep-
Partner WOD
18 min AMRAP of:
60 Dubs (Mod: reduce reps, 90 singles)
20/16 cal Bike (50+ 16/13)
15 Deadlifts (225/155) (50+ 175/105)
*Alternating movements
