WOD Page

Fri, Nov 16 2018

Fri, Nov 23, 2018 at 8:00am BLACK FRIDAY: Classes at 8 and 9:30am only. Babysitting at both!!!
Mon, Dec 24, 2018 at 8:00am Christmas Eve: 8am and 9:30 only
Wed, Dec 26, 2018 at 8:00am DECEMBER 26th: 8am and 9:30am only
Mon, Dec 31, 2018 at 8:00am New Years Eve: 8 and 930 only
Sat, Jun 29, 2019 at 10:30am Beach Trip: Hey Covert Family! It’s that time of year!! 🏖First Beach Trip!🏖 Saturday June 29th @10:30am (is when we will be doing the WOD) Come out and join us at Huntington Beach Lifeguard Tower 17 (Beach Blvd & PCH, veer to the right when you make the turn to get to the proper parking lot) Bring t
Happy Birthday Jen S
Most Recent Benchmark:
MLK DAY on Jan 19, 2020 (127 days ago)


20min. of Back Squatting:
Start at 135/95 and do a set of 5. Add any amount of weight you want (depending on your 1RM, you should know what to add) and keep completing sets of 5. So… 5 reps, add weight, 5 reps, add weight, and so on… Rest as needed, but make it as short as possible. You may NOT put the bar back on the rack unless all 5 have been completed.

Rest 5 min

5 sets
20 Back Rack Reveres Lunges @135/95 (10 per leg)
Off a deficit (45 lb Plate)
*.45 sec wall sit* (35/26 kb)
These wall sits are AWESOMELY AWFUL

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