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Abby

SOF WOD Oct 3

By | Wods

AM Swim 30 ez choice PM Warm Up: 3x 10m bear crawl 10m forward hurdle 10m reverse hurdle 10m inch worm Then: 30 amrap @ 70% 400m run 15 Russian…

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SOF WOD Oct 2

By | Wods

AM Ruck 30 min of stairs 75# PM 5 EMOM: 3 TnG Push Press Then: 1k row 50 Thrusters 45/35 30 pull ups -5 min rest 500m row 25 Thrusters…

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SOF WOD Oct 1

By | Wods

AM Swim 45 min open water fin w/ BDUs PM 5 EMOM: 3 TNG Full Snatch Then: 12 Sprint Sets: 8/6 Cal AB 1 Power Clean 205/125 5 lateral burpee…

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SOF WOD Sept 30

By | Wods

AM Run 2 miles sub 14 min Then: 100 pull ups 200 push ups 300 sit ups PM Back Squat, but to a heavy 15 rep Then: 3x 20m OH…

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SOF WOD Sept 27

By | Wods

AM Run 6x800m repeats, sub 3:30, :60 rest Then: Every waking hour conduct 60 push ups PM E2MOM 5-4-3-2-1 TNG Power Clean + Push Jerk Then: 9 AMRAP 1 Deadlift…

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SOF WOD Sept 26

By | Wods

AM Swim/Row/Run 15 min each, moderate pace PM Warm Up: 7 AMRAP 12 Russian KBS 40m suicide jog 20m lunge twist Then: Strict Pull Ups 5×5, 30X1, tempo, rest only…

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SOF WOD Sept 25

By | Wods

AM Ruck 2 hours, mountainous terrain, 45# PM 50 Bench Press 135/95, for time. Then: 2 Sets: 25-20-15 Ski Erg for calories (-5 women) Burpee AB for calories (-5 women)…

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SOF WOD Sept 24

By | Wods

AM Pool 300 choice warm up 10x 25m underwater, :60 rest 3x 500m lead arm trail arm w/ fins, 2 min rest 3 min travel tread accumulation w/ 10# 100…

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SOF WOD Sept 23

By | Wods

AM Run 60 minute trail run, moderate Then: 2x EMOM conduct: 10-15-20-25-30…etc until failure 1)Push Ups 2) Sit Ups PM Back Squat: build to a thought 20 rep, continuous, no…

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SOF WOD Sept 20

By | Wods

AM Run 3x 200-400-800-400-200, 1:2 work to rest, 5 min between sets Then: Every waking hour conduct 25 clapping push ups PM Back Squat 3×10, moderate load Then: 5x 9…

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