All Posts By

Abby

SOF WOD Aug 8

By | Wods

AM 20 min ez open water swim PM Warm Up: 1 min of each (AB, Burpee, Jog, lunge) Then: For Time: 50 box jumps 24/20 50 knees to elbows 50…

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SOF WOD Aug 7

By | Wods

AM Ruck 4x 800m 45# w/ 1 pood KB 50m lunge PM 8 emom: split Jerk @ 90% Then: Push Press 3×2, heavy Then: 21-15-9 Floor Press 135/95 Calorie AB…

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SOF WOD Aug 6

By | Wods

AM Swim 200 choice 25x 100m, alt. CSS/freestyle w/ fins, :30 rest 5x :60 tread, hands out, :60 rest 5x 5m mask and snork recovery PM 3 Sets: 9 AMRAP…

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SOF WOD Aug 5

By | Wods

AM Run 8 mile LSD Then: 300 push ups 300 sit ups PM 8 emom: Snatch @ 90% Then: 2 heavy singles Then: 4 Sets: In a 3 min window:…

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SOF WOD Aug 2

By | Wods

AM Run 8x400m repeats, sub 1:30, 1:1 work to rest Then: Every waking hour conduct 20 clapping push ups PM 10 emom: Clean @ 87% Then: 2-3 heavy singles Then:…

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SOF WOD Aug 1

By | Wods

AM 30 min ez swim, active recovery PM Warm Up 3 min AB 2 min row 1 min ski Then: 20 AMRAP 5 pull ups 10 push ups 15 air…

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SOF WOD July 31

By | Wods

AM Ruck 90 min of stairs, 45# PM 10 emom: split Jerk @ 87% Then: 2-3 heavy singles Then: 4 Sets: 12 Thrusters 135/95 400m Sprint *2 min rest, score=slowest…

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SOF WOD July 30

By | Wods

AM Swim 6x50m underwater down, free back, :60 rest 6x mask and snork recovery @ 10m 10x 200m css w/ fins, :60 rest PM Min 0-10 1 mile run 20…

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SOF WOD July 29

By | Wods

AM Run 2 miles sub 13:30 Then: 50-40-30-20-10 Ring push ups GHD sit ups PM 10 emom: Snatch @ 87% Then: 2-3 heavy singles Then: 1k row 50 KBS 1.5/1…

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SOF WOD July 26

By | Wods

AM Run 12x 100m sprints, 2 min rest 8x 200m sprints, 3 min rest Then: Every waking hour conduct 30 V-Ups PM 2x 5 emom: Power Clean *3 min rest…

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