All Posts By

Abby

SOF WOD Mar 11

By | Wods

AM Run: 6 mile LSD Then: 8x 10 wide push ups 10 sit ups 10 narrow push ups 10 crunch 10 push ups PM Front Squat 5×3, 30×1 on first…

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SOF WOD Mar 7

By | Wods

Row 8x :20 hard effort :40 ez row Then: 16 AMRAP @ 70% 9 box jumps 24/20 9 Russian KBS 1.5/1 pood 40m shuttle run

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SOF WOD March 5

By | Wods

AM: pool: 300 warm up choice 10X 25m travel tread 150m CSS 10m mask & snorkel recovery *:45 rest between each PM: 6 EMOM 5 tng Push Jerks, all at…

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SOF WOD March 4

By | Wods

AM Run 90 min LSD Then: 100 ring dips 300 flutter kicks 100 ring rows PM 8 EMOM 3 OHS, 32X1 on first rep of each set Then: Min 0-10…

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SOF WOD Feb 27

By | Wods

AM Pool, active Recovery, 1500 lead arm trail arm w/ fins, moderate pace PM Snatch or OHS practice, light weight Then: 8x :60 row 5 no push burpee :60 ski…

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SOF WOD Feb 27

By | Wods

AM Ruck 3 miles 75#, on a treadmill at 12% grade Then: 30 emom: 7 ring dips + 7 v-ups PM AB 5x 20/18 Cal Sprints AFAP, :90 rest Then:…

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SOF WOD Feb 22

By | Wods

Complete as many rounds as possible in 15 minutes of: 19 wall-ball shots 19-cal. row Men throw 20-lb. ball to 10-ft. target Women throw 14-lb. ball to 9-ft. target

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SOF WOD Feb 21

By | Wods

AM 10 min tread 20 min swim ez 10 min tread PM Active Recovery pace: 1k row 1k ski 750m row 750m ski 500m row 500m ski

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SOF Feb 20

By | Wods

AM Ruck 4 miles, 75#, mountainous terrain PM Deadlift 5 x 8, 65%, :60 rest Then: 2x 30 front squats 115/75 20 HSPU 5 rope climbs b

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SOF WOD Feb 18

By | Wods

AM 4 miles sub 7:15 pace Then: 20 emom 5 ring push ups + 5 bent over barbell row 155/105 PM Warm Up: 3 min AB 2x 10m lunge twist…

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