Workout of the Day: Thursday, 06-July-2023
Announcement
Warm up
2 Rounds
10 Walking Lunges
8 Strict Press
6 Box Jumps
30 sec Superman Hold
20 sec Hollow Hold
Split Jerk (3 Split Jerk Every 2 min for 10 min
70-75% of 1RM)
70-75% of 1RM)
DB Push Press (6 db Push Press or Push Jerk Every 2 min for 10 min
)
)
no barbell option
Metcon (Time)
3 min on 2 min off until you complete
8 Rounds
15/10 cals Row
5 S2OH 155/105
5 Power Cleans
sub 50/35 db’s for no barbell option
Mobility
Time Permitting
Roll your Lats, Glutes and Quads
Pigeon and Childs Pose
July 7 Friday – Community WOD at 5:30 pm, Gym-boree potluck dinner (bring a side or meat to throw on the grill)
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.