Workout of the Day: Thursday, 13-July-2023
Announcement
Warm up
2 Rounds
1 min Wall-sit
1 min Row
1 min Plank
10-15 Lat db Pull-over on Bench
Skill Work
10 min Pull-up practice (Jumping, Banded, Strict, Kipping, Butterfly, C2B – depending on skill level) Hands outside shoulders, knuckles up getting Lat activation
then
10 min Alt EMOM
1 – 5-10 Pull-ups
2 – Sled Push 100ft (can be done inside building)
Metcon (AMRAP – Rounds and Reps)
9 AMRAP
800m Run Buy in
then
AMARAP
10 C2B
10 Squat Jumps
sub 50/35 db’s for no barbell option
Mobility
Time Permitting
Roll your Lats, Glutes and Quads
Pigeon and Childs Pose
New Temporary location!
Located in the back corner of our current complex at 1105 Suite N.
July 15 Saturday – Yoga with Jenny Noonan Sat 9:45 am – All levels welcome for Flow Yoga.
July 23 Sunday- Strongman WOD 1 pm
July 27 Thursday – Girl’s Night Out Pool Party 5:30 pm at Mary Garcia’s house
Summer is officially here and it feels like it! Keep up with your water, take advantage of LMNT and Podium Hydro Salt to keep your electrolytes up. Scale workouts based on how you feel that day or ask a coach for help.