Tuesday WOD – 042115

Tess & Sadie

Mommy lifting while Baby keeps a watchful eye.

For those of you interested in talking to one of our Coaches about Nutrition (and we will be emailing everyone who indicated Yes on the Goal Worksheet), we are offering our Level 1: Food Journal Analysis and Advice package to all current members for free for a limited time. To get instructions on how to keep a food journal and to schedule your Food Journal Analysis, email tess@whalingcitycrossfit.com!

WORKOUT OF THE DAY

Fitness
1. Hollows & Arches
3x 0:30 on/0:30 off Arch Hold Stomach
3x 0:30 on/0:30 off Hollow Hold on Back

2. Spend 8-10 Minutes on Attempted Handstands w/ a Partner

3. 5 Rounds for time:
400m Run
10 Strict HSPU

Performance
1. Hollows & Arches
3x 0:30 on/0:30 off Arch Hold Stomach
3x 0:30 on/0:30 off Hollow Hold on Back

2. Spend 8-10 Minutes on Attempted HS Walks for Form

3. 5 Rounds for time:
400m Run
10 Strict HSPU

EXTRA:
4. Muscle Up Practice – 6 rounds of:
1 Strict Muscle Up + 3 Kipping Muscle Ups + 5 Dips

5. 8x Straight Body Lever, Slowly lower down

6. 12x100m Row – All out effort – full rest between