Monday WOD – 060815

Amanda

Amanda during 1 of Murph’s 200 push-ups!

Specialty Classes: Pre-registration Requirement
Remember to pre-register for Specialty Classes!

Nutrition Coaching
Don’t forget: For a limited time, our current Members can get a Free Food Journal Review! Get some feedback on your diet and learn fixes you can implement to immediately improve your health and nutrition!

3rd Annual Lil’ Beasts Summer Health and Fitness Camp – July 13th-17th
Announcing our 3rd Annual Kids’ Summer Camp! Takes place on Eastover Farm in Rochester, MA from 9am-12pm. Program includes fun workouts, exercise skills, healthy cooking, nutrition education, active games, water activities, sports, goal setting, and other health and fitness fun! Registration now Open!

WORKOUT OF THE DAY

Fitness
1. Calisthenics, Mobility and Stability Warmup
2 Rounds:
2 Turkish Get-up, right arm, on 2nd rep:
100ft Waiter’s Walk
2 Turkish Get-up, left arm, on 2nd rep:
100ft Waiter’s Walk
10 Shoulder dislocates (passthroughs)
10 Spiderman Moutain Climbers
10 sec. Samson Stretch, twice each leg
10 Ring Rows
10 Pushups
10 Band Pull-aparts (palms up 1st rd, palms down 2nd)
10 Wall Squats, arms locked out (squat therapy)

2. Turkish Get-up – build to a heavy rep

3. 3 Rounds for time:
20 UB Wallballs 20/14#
30 UB Russian KB Swings 70/53#
*Rest as needed between rounds to ensure unbroken sets.

Performance
1. Deadlift – 7×3, then ME-1 @72.5% – rest 2:00

2. Strict Press – 2×8, then ME-1 @72.5% – rest 2:00

3a. 3×8 Pendlay Rows – AHAP – rest 90s
3b. 2xME Z Press – AHAP – rest 90s

4. 3 Rounds – Strength Accessory Circuit – To be completed at a conversational but steady pace (HR under 150), moving from one station to the next.
a. 10 Single Leg RDL – Right Leg – AHAP
b. 20 Face Pulls
c. 10 Single Leg RDL – Left Leg – AHAP
d. 10 Evil Wheels
e. 10 Hip Extension, Arms in a “Y”, holding weights is possible, 2-sec pause at top
f. 5 Straight Body Floor Lever

If you can complete all the Performance work in about 70 minutes, do the Fitness work, too!