Thursday WOD – 060415

Murph

Some WCCF OG’s right there.

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. Warm Up – 3 Rounds:
40 Single unders
5 Inchworm pike to hollow – hold 5 seconds at each position
10 Pushups
10 Spiderman twerk, Mtn Climber switch
5 Broad Jumps
0:30 Figure 4 Stretch Against Wall
0:30 Couch Stretch, each leg
30 Jumping Jacks
0:30 Overhead Extension Banded Distraction
10 Ring Rows

2. 5x 5 Arch to Hollow Kips Swings + 1 Pull-up Chin Over the Bar Hollow Hold (5-10 seconds)

3. AMRAP 12
40 Double Unders
20 Abmat Situps
10 Dumbbell Hang Power Clean & Jerks 50s/35s

Performance
1. Warm Up – 3 Rounds:
40 Single unders
5 Inchworm pike to hollow – hold 5 seconds at each position
10 Pushups
10 Spiderman twerk, Mtn Climber switch
5 Broad Jumps
0:30 Figure 4 Stretch Against Wall
0:30 Couch Stretch, each leg
30 Jumping Jacks
0:30 Overhead Extension Banded Distraction
10 Ring Rows

2. 5×5 Ring Tap Swings

3. Chin up levers – Quality over Quantity
Beginner: Chin up levers to horizontal – https://vimeo.com/93035563
Advanced: Chin up levers to vertical – https://vimeo.com/93035632

4. AMRAP 40 – HR UNDER 150!
500m Row
100ft Bear Crawl
10 Squat Therapy
400m Run
20 Hollow Rocks
100 Single Unders
10 Lying PVC Shoulder Raises