All Posts By

Abby

SOF WOD Mar 25

By | Wods

AM Run 60 min LSD Then: 6x 15 Chinese push ups 15 flutter kicks 4-Ct 15 Wide push ups 15 sit ups PM Deadlift 5 x 10, climbing Then: 4x…

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SOF WOD Mar 20

By | Wods

AM Ruck 2 hours, mountainous terrain 45# PM 9 EMOM 1 Split Jerk @ 80% Then: 10x 100m run 3 DB Man Makers 50/35 Then: 5x :30 amrap ab rollers…

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SOF WOD Mar 19

By | Wods

AM Swim 300 swim/kick/pull 4x 500m Alt CSS and lead arm trail arm by 500s, 3 min rest, w/ fins 4x ME tread w/ 10# OH, :60 rest PM Warm…

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SOF WOD Mar 18

By | Wods

AM Run: 4 mile time trial Then: 3x :60 push ups :60 rest :60 sit ups :60 rest :30 pull ups :30 rest PM Thruster 5-5-3-3-1-1 *second set of each…

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SOF WOD Mar 15

By | Wods

19.4 RX 3 rounds of:  10 snatches 95lb/65lb  12 bar-facing burpees Then, rest 3 minutes before continuing with: 3 rounds of:  10 bar muscle-ups  12 bar-facing burpees Time cap: 12…

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SOF WOD Mar 14

By | Wods

AM 30 min active recovery swim PM 5x Tabata Intervals Set 1: Row for cals Set 2: Air Squat Set 3: Push Ups Set 4: Ring Row Set 5: AB…

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SOF WOD Mar 13

By | Wods

AM Ruck 60 min of stairs, 55# dry Then: 5x 15 Chinese push ups 20 Ab rollers PM 8 EMOM 2 Full Snatch, not tng, 60-70% Then: 9 AMRAP 5…

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SOF WOD Mar 12

By | Wods

AM Swim 200 warm up 20x 50m alt css and freestyle, w/fins, :45 rest 12 min tread PM 5x Push Press + Push Jerk + Split Jerk, all heavy working…

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