WOD

WODs – 5.21.18 to 5.27.18

SOAR will be closed on Sunday, May 27th. FREE Knee Pain Seminar on Saturday, May 26th from 10am - 11am. Having achy knees everytime we squat, jump or run is not normal. Let's figure out the problem and learn how to fix it. Should you be squatting below parallel right...

WODs – 5.14.18 to 5.21.18

Free Fix Your Front Rack Seminar -  Thursday, May 17th from 6:30pm - 7:30pm Do your wrists hurt everytime we front squat or do cleans? Thrusters a nightmare? Do you not have pain but know your front rack position is garbage? This seminar is for you. We are going to...

WODs – 4.30.18 to 5.6.18

MONDAY Build to a 1RM double overhand deadlift Max reps at 80% your max deadlift with double overhand grip with a slower down faster up tempo Max Back Squats at 80% of the max rep deadlift weight at a slower down faster up tempo AMRAP 10 Min: 100m Overhead Carry***...

WODs – 4.23.18 to 4.29.18

MONDAY Front Rack Box step-Ups 2 x max reps at 10RM, rest 1 minute between legs EMOM x 14: Odd: 14/10 Cal Row Even: 30s max Air Squats 8-10 Minutes for Quality Standing Straight Leg Raise x 10s/leg L-Hold x 20sec Lemon Squeeze x 10 Couch Stretch x 20s/side TUESDAY...

WODs – 4.16.18 – 4.22.18

MONDAY As a superset: Sumo DL WU: 4 x 4 Work Sets: 4x2 NO REST DB RDL WU: 4 x 4 Work sets: 4 x 8 Rest 90seconds 60sec on, 120sec off x 6 10 Thrusters 50/35 Row max Cals 2 Rounds – Rest as little as possible Front Plank on Elbows x 60 Seconds Side Plank with Leg...

WODs – 4.9.18 to 4.15.18

Monday Chin-Up: 3 x 6 rest 60s Super Set: 3 x 15 band pull apart slow Rest 0s 3 x 10 Stretch Push-Ups Rest 45s or partner up and partner goes at 5 push-ups 30 Burpees 30 Slam Balls 20 Burpees 20 Slam Balls 10 Burpees 10 Slam Balls 2 Rounds 1 Arm Farmer Carry Right Arm...

WODs – 4.2.18 to 4.8.18

MONDAY Teams of 2: 100 Wallballs 20/14 100 DB Power Snatches 50/35 100 Wallballs 20/14 10-15 minutes for Quality 20s Hollow Hold 20s Side Plank per side 20s Samson Stretch/side TUESDAY EMOM x 5, add weight every round: 3 Push Press + 3 Hang Power Cleans EMOM x 18: 1)...

WODs – 3.26.18 to 4.1.18

Monday Every 2 min x 5 5 Hang Power Cleans + 2 Push Jerks Add weight every round.   15-12-9-6-3 Hang Power Cleans 135/95 50 DUs   2-3 Rounds for Quality Turkish Sit-Up x 10/Arm 1 Arm Swing x 10/Arm Sumo Stance Goodmorning x 10   Tuesday Close Grip Bench - 3 x 5, rest...

WODs – 3.19.18 to 3.22.18

MONDAY Front Squats 3x3@2121 tempo 42-30-18 Wallballs 20/14 Russian KBS 53/35 *Stop wallballs? Complete 5 Box Jump Overs before continuing. Tuesday Power Clean and Push Jerk every 90s - 3-2-1-1-1 5 x 3 Min On, 3 Min Off 50 Double-Unders 15 Push Jerks 135/95 Max Cal...

WODs – 3.12.18 to 3.15.18

Monday Romanian DL out of the rack - 2/4 x 10 AMRAP 10 Minutes: 5/5 One arm DB Thruster 50/35 10 Russian Swings 70/53 30 DUs Tuesday 5 Rounds for reps, 30s on, 30s off: HSPU (scale is 95/65 or 65/45 push press just like the open) C2B ( we will allow ring rows to give...

WODs – 3.5.18 to 3.9.18

MONDAY AMRAP 4 Minutes 27/20 Cal Row 27 Wallballs 20/14 27 C2B Pull-Ups Rest 4 Minutes AMRAP 4 Minutes 21/15 Cal Row 21 Wallballs 20/14 21 Toes to Bar Rest 4 Minutes 15/10 Cal Row 15 Wallballs 20/14 15 Pull-Ups TUESDAY 12 Minutes to a HEAVY T-N-G Power Snatch x 2...

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