Tuesday WOD – 063015

Sleds

Fun with Sleds

4th of July Schedule
Friday, July 3rd – 8am and 9am HERO WOD
Saturday, July 4th – CLOSED!
Sunday, July 5th – Strength Class @10am

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 – 3 Rounds:
2 Forward Rolls
0:20 Box HS Pike Hamstring Stretch
0:20 Box Shoulder Stretch
0:40 Chin & Toes HS Hold
10 Hollow Rocks
10 Arch Rocks

2. Perfecting the Kipping HSPU And Progressions

3. For time:
21-18-15
HSPU
Hang Power Clean 135/95 155/105

Performance
1. Handstand Warmup – 4 Rounds:
2 Forward Rolls
0:20 Box HS Pike Hamstring Stretch
0:20 Box Shoulder Stretch
0:40 Chin & Toes HS Hold
10 Hollow Rocks
10 Arch Rocks

2. Handstands & Freestanding HSPU

3. For time:
21-18-15
HSPU
Hang Power Clean 135/95 155/105

EXTRA:
4. Power Position Snatch – 3 reps every 2:00 for 5 sets – TNG, climbing

5. 10-20 Recovery Row – HR 120-150