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PADDLE BOARDING! – We will be going paddle boarding on August 5th! Anyone is welcome- even if you have never done it before. The only requirement is you do need to be able to swim 🙂 *Non-SOAR members are welcome!*

Details and sign-up here.

31 Heroes – Two person team WOD on August 12th, details here.


Monday
Heavy 3 Front Squat at 31X1 Tempo in 12 minutes then 2 x 3 at 90% at the same tempo.

Team of 2 alternating full rounds (in other words pedal to the metal)
AMRAP 20 Minutes
Row 15/12 Cals
20 WallBalls 20/14

Tuesday
Skill – Skin the Cats
5rds:
15 Burpees
30 Russian KBS 53/35
45 DUs

Wednesday
1 arm strict press 8-12RM on each arm
Push Jerk – heavy 5 touch and go in 12 minutes, then 2 x 5 at 90%, still tng
Tabata
Strict Pull-Ups
Rest 1 minute
Push-Ups
Rest 1 minute
Sit-Ups
TOTAL REPS ON EACH

Thursday
TGUs
5 rds: 45:15
KB SDHP 53/35
V-Up
Slam Ball
Rest 1 minute

Friday 
EMOM x 10 perform 1 Snatch increasing in weight
3 rds:
15 Snatches 95/65
run 200m
Post WOD
3 rds:
Standing Straight Leg Holds: 2 x 10s each leg
Lemon Squeeze x 10
L Hang x 10s
Goodmorning x 10 at moderate weight
Samson stretch x 20s each leg

Saturday
Front Rack Box Step-Up – 8-12RM each leg

Strongman fun

Sunday
Strict Muscle-Up work – 12 minutes for QUALITY.  No rush, chase perfection. S
Bent Over DB Row – 3 x 15-20 per arm, rest 1-minute between arms

20 Minutes for QUALITY:
100ft OH Carry per arm (pick a weight that is challenging, but unbroken)
Alternating Shoulder tap x 10 with a 3 count hold at top
5 Strict Toes to Bar
1 arm russian swing x 15 reps per arm as heavy as possible

Address:

17 Passaic Avenue
Hawthorne, NJ 07506

Phone Number:

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