Monday, July 15, 2019

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(Lactate Threshold)

WOD Review then warm up all together: 200m jog, 10 leg swings, 10 PVC good mornings, 10 hanging shrugs, 5 kb deadlifts, 5 RKBS, 5 mini kips, 5 push-up to down dog


SOD

EMOM for 10 min:

Min 1: 2 pole lateral leg band (ankle) walk / per leg

Min 2: 15 banded air squats (under knee caps)

WOD

“Helen” 3 Rounds for time:

400m Run (sub 1000m bike)

21 AKBS (53/35) (Mod: 35/25)

12 Pull-ups (Mod: bands)

Gymnastics (6:30)

Strength Work:
4x3- 5 Strict Tempo Pull-ups
4x5 - Bench Shoot Throughs

WOD
4 RFT

10 SA DB Squat Cleans (50/35)
10 SA DB Push Press
250m Row