Workout of the Day: Wednesday, 14-June-2023
Announcement
Warm-up
1 Round
1 min Wall-sit
50 DB Lateral Raises (light weight)
10 Kip Swings
then
3 Rounds
5 Tempo OHS
6 Hang Power Snatch
7 V-ups
Squat Snatch (15 min Every 3 min
2 Squat Snatch 70 -75%)
2 Squat Snatch 70 -75%)
single arm db Squat Snatch (15 min Every 3 min
2 db Squat Snatch per side)
2 db Squat Snatch per side)
Metcon (AMRAP – Reps)
10 AMRAP
12/9/6
TTB
SA DB Thrusters 50/35 (do not drop the db’s)
*score is total reps
Mobility
Time Permitting
Roll your Lats, Glutes and Quads
Pigeon and Childs Pose
June 1 – No Barbell option kick off!
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