Monday WOD – 062215

#happyfathersday

Best Friends and Training Partners. #happyfathersday

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. Warm up
Run 800m
30ft Walk on toes, no shoes
30ft Walk on toes backwards, no shoes
30ft Walk on heels, with shoes
30ft Lateral High Stepover, right leg lead
10 Pushups
10 Heidens
30ft Lateral High Stepover, left leg lead
10 Pushups
10 Heidens
30ft Inchworm, Pike to Hollow
10 Pushups
10 Heidens
30ft Reverse Lunge Samson Stretch

2. 5 Rounds, timed separately
Run 400m
15 Russian KB Swings 70/53
Rest 2:00 between rounds. Record times for each round.

Performance

1. Warm up

2. Deadlift 5@40%, 5@50%, 5@60%

3. Strict press 5@40%, 5@50%, 5@60%

4. 5 rounds not for time:
50m Prowler push 90/45
20 Face Pulls
:30 Barbell Overhead Hold 75/55
10 Evil Wheels
10 Hips Extensions with “Y” arms

5. 5 Rounds, timed separately
Run 400m
15 Russian KB Swings 70/53
Rest 2:00 between rounds. Record times for each round.