All Posts By

Abby

SOF WOD July 19

By | Wods

AM Run 6 miles @ 7:30 pace Then: Every waking hour conduct 20x 8ct body builders PM 2x 5 emom: Clean *83/88%, 3 min rest between sets Then: Clean Pull…

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SOF WOD July 18

By | Wods

AM 20 min of each: Swim, bike, row PM Warm Up: 3:00 Bike or Row  – 2x 15 Air Squats 10 SA Banded External Rotation/arm  10 SA Banded Chest Press/arm …

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SOF WOD July 17

By | Wods

AM Ruck 2 miles 45#, on a treadmill @ 12% grade PM 2x 5 emom: split jerk *3 min rest between sets, 83/88% Then: Shoulder Press 3×3, all heavy working…

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SOF WOD July 16

By | Wods

AM Swim 1k freestyle w/ fins 5 min tread 750m freestyle w/ fins 5 min tread 500m freestyle w/ fins 5 min tread 250m freestyle w/ fins PM 3 Sets:…

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SOF WOD July 15

By | Wods

AM Run 3 mile time trial Then: 100 wtd push ups for time 25/15 PM 2x 5 emom: Snatch (3 min rest between sets, 83/88%) Then: Floating Snatch Pull 3×2…

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SOF WOD July 12

By | Wods

AM Run 4x 1 mile repeats, sub 7:30, 4 min rest Then: Every waking hour conduct 30 push ups and 30 sit ups PM 5 emom: Clean @ 70% Then:…

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SOF WOD July 11

By | Wods

AM Swim 30 min ez active recovery PM 4 Sets @ 70%: 500m row 15 Russian KBS 1.5/1 15 box step ups 500m ski 15 Russian KBS 1.5/1 15 box…

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SOF WOD July 10

By | Wods

AM: 9 miles 45# Ruck PM: 3×5 push press @70% “The chief” Complete 5 rounds of the following: 3 minute AMRAP: 3 power cleans (135/95) *F: KBS (1.5/1) 6 push…

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SOF WOD July 9

By | Wods

AM Swim 30 min open water w/ BDUs Same PM piece as above PM 1 mile run – 3x 15 SA DB OHS 35/20 (each) 12 T2B 9 Burpee to…

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SOF WOD July 3

By | Wods

AM Ruck 3 miles 45# @ 12% grade PM 3x 5 EMOM: split jerk *73/78/83%, 3 min rest between each set Then: 400m row 21 thrusters 95/65 300m row 15…

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