WOD

WODs – 9.24.18 to 9.30.18

Bros and Brews - Friday, October 12th at 7pm! Wod and Wine - Friday, October 19th at 7pm! Winter Gala - Saturday, December 15th! SAVE THE DATE! MONDAY 1 Arm Shoulder Press 3 x 6, rest 1 minute between arms. As a team of 2: 3 Rounds: Person A: 20 DB Push Jerks 50/35,...

WODs – 9.17.18 to 9.22.18

Jump Rope Seminar is this Saturday! All skill levels are welcome.  Whether you need to learn how to do the basic jump or you are looking to master double-unders, this seminar can help you. Register for Saturday, September 22nd at 9am. Register for Saturday, September...

WODs – 9.10.18 to 9.16.18

MONDAY EMOM x 15: 1) Build to a heavy 3 strict press 2) 5-7 Pull-Ups, use band or add weight 3) Rest 5-10-15-20 Push Jerk 115/75 Toes to Bar 10 Minutes for Quality: Bent Knee Hollow Hold x 5 breathes Side Plank x 5 breathes per side Superman x 5 breathes TUESDAY Clean...

WODs – 9.3.18 to 9.9.19

TUESDAY 4 x 45:15 Slam Ball 30/20 Row for Cals Alternating Step-Ups 24/20" with 35/20lbs DBs Burpees Rest 3 Rds: Standing Straight Leg Hold: 2 x 10s per leg Lemon Squeeze x 10 L-Hang x 10s Good Morning x 10 at moderate weight Samson Stretch x 20s per leg WEDNESDAY...

WODs – 8.20.18 to 8.26.18

MONDAY Max Strict Pull-Up Test at a Faster Up, Slower Down Tempo Max Reps 1 Arm DB Press at 33% Bodyweight at Faster Up, Slower Down Tempo Max Reps 1 Arm High Pull at 33% Bodyweight at Faster Up, Slower Down Tempo 20-18-16-14-12-10-8-6-4-2 Push-Up Ring Row 30 DUs...

WODs – 8.13.18 to 8.19.18

CORN HOLE is this Saturday! Team sign-up is by the kiosk at SOAR! MONDAY Establish New 10rm Single Arm shoulder Press on each arm. 10 1-minute rounds of: 25 squats Max reps of clean and jerks 155/105 Rest 2 minutes between rounds. TUESDAY 2 rds: 1 Arm Farmers Carry x...

WODs – 8.6.18 to 8.12.18

CORNHOLE TOURNAMENT ON SATURDAY, AUGUST 18TH.  STARTS AT 1PM.  $10 PER TEAM.  PRIZE FOR TOP TEAMS, REST OF FUNDS DONATED TO CHARITY.  FRIENDS AND FAMILY ARE WELCOME TO COMPETE.  SIGN UP AT SOAR BY THE KIOSK ON THE FRONT DESK! MONDAY EMOM x 40 1)15/12 Cal Row 2)12...

WODs – 7.30.18 to 8.5.18

CORN HOLE TOURNAMENT!  SATURDAY, AUGUST 19TH AT 1PM.  $10 PER TEAM, DONATING PROCEEDS TO CHARITY.  SIGN-UP WILL BE AT SOAR.  FRIENDS AND FAMILY WELCOME TO COMPETE.  THIS IS NOT JUST FOR SOAR MEMBERS. MONDAY 3 x 10 Single Arm High Pull at 100% weak side 10RM Rest 1...

WODs – 7.23.18 to 7.29.18

SOAR CORNHOLE TOURNAMENT ON SATURDAY, AUGUST 18!  START TIME WILL BE 1PM.  REGISTRATION COMING SOON! MONDAY 3 Rounds 1 Arm High Pull x 8 per arm at 100% 10 Rep Max from weak side. Rest at least 1 minute between rounds. Then, Wall Facing Handstand Hold – accumulate 75...

WODs – 7.16.18 to 7.23.18

MONDAY Single Leg Romanain Deadlift: 4 x 6/6 at the same weight, rest 45s between legs AMRAP 20 as a team of 2: Row Max Meters Must switch every 2 minutes. Before every row, complete 5 Burpees over the rower TUESDAY DB Strict Press 3 x 6 per arm at 100% your 10rm from...

WODs – 7.9.18 to 7.15.18

MONDAY Establish a 10RM 1 arm high pull per arm in 3 sets or less. RECORD THIS NUMBER! EMOM x 18 1: 10 Cal Row 2: 10 Burpees 3: 100m Run TUESDAY Build to heaviest 1.1 Snatch in 12 minutes, then complete 3 more sets at 90%. 15-12-9-6 Overhead Squat 115/75 Russian Swing...

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