Month: May 2016
STRENGTH Push Press 5-5-5-5-5 All sets are HEAVY. Lowest and highest set should be within 10lbs of each other. First set will be around 80-85%. ACCESSORY Bent Over Barbell Row – 3 x 8-12 reps, rest 90s between sets. Compare to 5/11/16. EXTRA Lots of shoulder stretching! Post scores to TrainHeroic.
SKILL Double or Triple Unders WOD “Annie” 50-40-30-20-10 Double-Unders (3:1 Singles) Sit-Ups Compare to 8/11/2015 EXTRA Russian Swings – 3 x 20 unbroken reps HEAVY, rest 60s between sets. Post scores to TrainHeroic.
WE ARE CLOSED THIS SATURDAY AND SUNDAY. MURPH ON MONDAY AT 8AM, 9:30AM AND 11AM ONLY! HOME WOD Find the steepest hill you can find by your house and… 8 rounds NOT for time: Sprint the Hill (should take 30-45s at the most, don’t go longer than that) 10 Squat Jumps Walk to the starting …
Friday – No Open Gym from 12:30pm – 2:45pm, No 7:30pm Class. Rest of the day is a normal schedule. Saturday/Sunday – SOAR will be closed both days. A Home WOD will be posted for Saturday. Monday – “Murph” at 8am, 9:30am and 11am only. STRENGTH DB Step-Ups – 3 x 10 per leg 24/20″ …
SKILL Skin the Cats WOD 30-20-10 Kettlebell Snatch 53/35lbs 400m EXTRA Core Post scores to TrainHeroic.