Workout of the Day: Wednesday, 31-May-2023
Announcement
Warm-up
W/PVC Pipe
10 Pass-throughs
10 OHS
10 Snatch Grip High Pulls
5 Power Snatch
5 Squat Snatch
then
3 Rounds
5 Tempo OHS
10 Hollow Rocks
5 Snatch Grip High Pulls
5 Squat Snatch
Squat Snatch (For 15 min, Every 3 min 3 Squat Snatch
at 60-65%ish 1 rep max
)
at 60-65%ish 1 rep max
)
1 Arm DB Snatch (no barbell variation)
For 15 min, Every 3 min 6 Alternating db Squat Snatch or Power Snatch, build in weight
Metcon (AMRAP – Rounds and Reps)
12 AMRAP
8 DB Snatch R arm
8 DB OH Lunge Steps R Arm
8 DB Snatch Left Arm
8 DB OH Lunge Steps L Arm
16 Burpees
Mobility
Time Permitting
Roll your Lats, Glutes and Quads
Pigeon and Childs Pose
June 1 – No Barbell option kick off!
June 2 – Community WOD at 5:30 pm, Gym-boree potluck dinner (bring a side or meat to throw on the grill)
June 1-9 – Offering a free trial period for one week, please bring a friend
June 17 – Yoga with Jenny Noonan Sat 9:45 am – All levels welcome for Flow Yoga.
June 18 – Strongman WOD 1 pm
June 22 – Girls Night at Los Tios 6:30 pm