Tuesday WOD – 060915

Colin

Colin dripping sex.

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. Handstand Warmup – 4 Rounds:
0:20 Box Handstand Pike Stretch
0:20 Box Shoulder Stretch
0:20 Hollow Hold
10 Handstand Shoulder Taps

2. Forward Rolls and Handstand dismounts

3. Spend 8-10 Minutes on Attempted Handstands & HS Walks w/ a Partner

3. 4 Rounds for time:
20 Calorie Row
15 C2B Pull-ups

Performance
1. Handstand Warmup – 4 Rounds:
0:20 Box Handstand Pike Stretch
0:20 Box Shoulder Stretch
0:20 Hollow Hold
10 Handstand Shoulder Taps

2. Forward Rolls and Handstand dismounts

3. 3×1:00 ME Handstand Walk for distance – rest 2:00

3. 4 Rounds for time:
20 Calorie Row
15 C2B Pull-ups

EXTRA:
4. Power Position Snatch – 5 reps every 90s for 5 sets – TNG, climbing

5. Partner Assisted Strict Muscle Ups + Transitions Practice