Month: June 2015

WOD – 6/25/2015

SKILL Handstand Balance – free standing or against the wall.  10 Minutes of practice. WOD Tabata Kettlebell Swings 53/35lbs Tabata Sit-Ups Tabata Row (cals) Score is your total reps.  You are going to do 4 minutes of Swings, 4 minutes of Sit-Ups and then 4 minutes of rowing in tabata intervals. Post scores to comments.

WOD – 6/24/2015

EMERGENCY CLASS CANCELLATION.  SOAR will closed until the 9:15am class.  No 5am, 6am or 8:15am Open Gym times.   WOD 800m Run 75 Wallballs 20/14lbs Every time you break wallballs (rest, drop, catch and pause), do 5 Box Jumps at 30/24″ 800m Run Extra Abs by Coach if time allows. Compare to 5/6/2015.  Post scores …
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WOD – 6/23/2015

SKILL/STRENGTH Tabata Kipping Pull-Ups – score is lowest rep count in a interval. Scale with ring rows or banded pull-ups.  Make the banded pull-ups hard!  No more than 5-7 pull-ups during the tabata interval. WOD EMOM x 20 Minutes: Odd:  5 Power Snatches, you choose the weight Even:  30 seconds max Knees to Elbow Score …
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WOD – 6/22/2015

STRENGTH/SKILL DAY Part 1:  Front Squats – Base percentages on 90% of your 1RM.  If you don’t have one, find one today. – Work Sets:  5 @65%, 5@75%, As Many Reps as Possible @85%   Part 2:  Accessory Super Set 1) Stiff Leg Deadlifts:  4 x 8-12, rest 60s 2) Ring Dip or Push-Up x …
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WOD – 6/20/2015

3 on 3 Basketball Tournament coming July 12th…details TBA. WOD As a Two Person Team, 20 Minute AMRAP: 20 Overhead Squats 75/55 20 Sumo Deadlift High Pulls 75/55 20 Push Press 75/55 Split up the reps anyway you want. Post scores to comments.


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