Tuesday, August 13, 2019

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(Lactate Threshold)

WOD Review then warm up all together: 60 sec row, 10 leg swings/leg, PVC/BB front rack str, 5 push-up to down dog, 5 BB front squats, 5 BB high hip clean, 5 BB hang clean, 5 BB cleans

SOD

In 20 minutes, complete 4 sets of:

5^ Front squats

10-15 DB Tricep Extensions/arm OR 15-20 Tubing Tricep kickbacks

WOD

Alternating On the Minute x 16 (8 Rounds):

Odd min: 15/12 cal Bike (50+ 11/7 cal) (Row sub if needed)

Even min: Power cleans

Rounds 1-2: 5 Power cleans

Rounds 3-4: 4 Power cleans

Rounds 5-6: 3 Power cleans

Rounds 7-8: 2 Power cleans

*Increase weight every 2 rounds.*