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Abby

SOF WOD May 23

By | Wods

AM 20 min choice ez swim PM 8 Sets: 300m row 12 box jumps 24/20 10 KB box step overs, single 1.5/1 pood KB in Goblet position *:60 rest, score…

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SOF WOD May 22

By | Wods

AM Ruck, 3 miles 45#, AFAP, no running Then: 200 flutter kicks 4-ct PM Shoulder Press, find a 5RM Then: 3 RDs: 30/25 Cal AB 15 Power Cleans 155/105

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SOF WOD May 21

By | Wods

AM Swim 300 choice warm up 1500m css w/ fins 8x 25m underwater, :45 rest 5 min tread PM 1 mile run 75 DU/SU 30 OHS 45/35 800m run 75…

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SOF WOD May 20

By | Wods

AM Run 60 min LSD Then: 5x 15 clapping push ups 15 GHD sit ups PM Deadlift find a 5RM Then: 50 strict pull ups 50 strict ring dips 50…

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SOF WOD May 17

By | Wods

AM Run 5 miles @ 8 min pace Then: Every waking hour conduct 50 flutter kicks 4-ct PM Front Squat build to a heavy 8 rep Then: 3 x 10…

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SOF WOD May 16

By | Wods

AM Swim 1500m css w/ fins, active recovery PM 35 AMRAP 50m SA farmers carry (each) 1.5/1 25 WB 20/14 :30 front leaning rest 50m SA front rack KB carry…

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SOF WOD May 15

By | Wods

AM Ruck 3 miles 75#, mountainous terrain Then: 100 GHD sit ups PM Shoulder Press 4 x 8, 30X1 on first two reps of each set, climbing Then: Seated Arnold…

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SOF WOD May 14

By | Wods

AM Swim 300 swim/kick/pull 12x 200m css w/fins, :60 rest 10x 20m underwater, :30 rest 5 min bobbing 5 min tread PM 3 Sets: :10 hard effort/ :50 ez :20…

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SOF WOD May 13

By | Wods

AM Run 3 mile time trial, sub 21 Then: 2x 2 min ME push ups 2 min rest 2 min ME sit ups PM Romanian Deadlift 4 x 10, all…

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SOF WOD May 10

By | Wods

AM Run 20x :20 hill sprints, :60 rest walk Then: Every waking hour conduct 30 fast burpee PM Front Squat 5 x 5, 32X1 on first two reps of each…

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