Month: May 2016

WOD – 5/25/2016

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. SKILL/STRENGTH 15 Minutes to heaviest 3 Position Snatch WOD 3 …
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WOD – 5/24/2016

SKILL Handstand Balance or Handstand Walking WOD 10, 9, 8, 7, 6, 5, 4, 3, 2, 1 Hang Power Cleans 155/105 30 Double-Unders after each round EXTRA Core Post scores to TrainHeroic.

WOD – 5/23/16

STRENGTH Bench Press – Build to a heavy 10 reps WOD AMRAP 10 Minutes: 25 Russian Kettlebell Swings 53/35lbs 25 Push-Ups EXTRA Single Arm Bent Over Row – 3 x 10-12 reps per arm, rest 60-90 seconds between sets. Post scores to TrainHeroic.

WOD – 5/21/2016

STRENGTH/SKILL 15 Minutes to the HEAVIEST Clean + 2 Front Squats WOD Death by Thruster 95/65 Score = total COMPLETE rounds. Post scores to TrainHeroic.

WOD – 5/20/2016

STRENGTH Pull-Up Complex – 3 Sets of the following:  3 Weighted Reps (any grip), drop weight without coming off the bar, then complete max strict pull-ups.  Rest 2 Minutes between sets. If you don’t have 3 weighted pull-ups, complete 3 x max strict pull-ups with any grip, rest 2 minutes between. If you don’t have …
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