Wednesday's WOD

Wednesday's WOD

6 a.m / 12 30 p.m / 7 p.m

TEAM W.O.D (Coach Lauren's WOD)

600 Meter Partner Piggy Back Carry 

*100 Partner Pistols or Regular Pistols if you can do them 

50 Partner Handstand Push Ups (or Regular Handstand Push Ups if you can do them)

600 Meter Partner Piggy Back Carry

**Yes We will Scale Handstand Push Ups to regular Push Ups or Deficit Push Ups' if you cannot do them

* Yes we will Scale Pistols 

6 p.m Women's Class ONLY class 

Surprise :-) 

Tuesdays WOD

Tuesdays WOD

50 double Unders/ 120 Single Skips
Farmers Carry 50 Meters
x 7 Rounds

+ Ab Maker's New Movement

Be at the Box or be your own Square

Monday's WOD

Monday's WOD

Row 500 Meter's
Bench Press
21 Reps of 50% of 1 Rep Max

Row 500 Meters
15 Reps of 60 % of 1 Rep Max
Row 500 Meters
9 Reps of 70% of 1 Rep Max

Friday

                                                                                                       Friday's WOD

Max Effort
Dead Lift
3 attempts


Interval Pull Up's
20 second On
20 seconds Off

Thursdays WOD

Thursday WOD

"Max Effort"
Hang Power Clean

at

Men's Weight's
Level 3 70 + Kilo's
Level 2 30-70  Kilo's
Level 1 Below 30

Women's Weight's
Level 3 60 Plus
Level 2 25-60
Level 1 Below 25

Tabata

Heavy Sit Up's

Tuesdays WOD

Tuesday WOD

Squat Mobility Prep

Max Effort Squat
Level 3 70% of 1 rep Max , Max Rep's
Level 2 70 % of Body Weight Squat Max Reps
Level 1 50 % of Body Weight Squat Max Rep's

All Max reps are in 1 attempt,

3 Attempts

Tabata
Push Up's with a Twist
Scaling Push Ups to Challenge all Fitness Level's

Hand Stand Push Ups for those with them
Deficit Handstand Push Ups for advanced Athletes
Ring Push Ups for Those with a  good 12 solid regular push Ups a
and regular Toe Push Ups for those with Knee Push Up's

Monday WOD

Row ....row...Row your boat......gently down the Stream........

Row 100 Meters
Rest 1 minute
Row 200 Meters
Rest 1 minute

5 k Row for Time

Post Times Below