Category

Wods

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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SOF WOD Sept 19

By | Wods

AM 30 min ez choice swim PM Warm Up: 3x :30 AB :30 suicide jog :30 inch worm Then: 2 Sets: 10x :20 AB sprint for calories :60 rest walk…

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SOF WOD Sept 18

By | Wods

AM Ruck 2 miles on a treadmill, 12% grade, 55# Then: 10-1 Wtd pull ups Wtd dips PM Bench Press 5×5, climbing Then: 50-40-30-20-10 Cal Row (-5 women) Shoulder to…

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SOF WOD Sept 17

By | Wods

AM Pool: 300 choice 8x 250m CSS w/ fins, :60 rest 5x :60 buddy breathing sessions, :90 rest 5 min of ez bobbing in 10′ Tread 4 min w/ 15#…

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SOF WOD Sept 16

By | Wods

AM Run 2 miles sub 13 min Then: 3x AMRAP of each in a single set Push Ups Sit Ups Pull Ups L-Sit *rest as required PM Make up any…

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SOF WOD Sept 13

By | Wods

AM Run 3x 1 mile repeats, sub 6:45, 3 min rest walk Then: Every waking hour conduct 50 wide grip push ups PM Build to a heavy single Clean Then:…

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SOF WOD Sept 12

By | Wods

AM Swim 1500m active recovery PM Warm Up: 7 emom 10m lunge twist 5 no push burpee Then: 20 emom 3 strict chin ups 4 SA DB Shoulder Press (each)…

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SOF WOD Sept 11

By | Wods

AM Ruck 35 min of stairs 45# Then: 250 flutter kicks 4-clt PM Build to a heavy single split jerk Then: Min 1: AB 10 sec sprint, 50 seconds rest…

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SOF WOD Sept 10

By | Wods

AM Swim 3x 100-200-300-400 (CSS, lead arm trail arm, freestyle) 2 min rest PM 3 Sets @ 70-80% effort 10 amrap 200m run 20 WB 15 Russian KBS 2/1.5 10…

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SOF WOD Sept 9

By | Wods

AM Run 3 miles at 8 min pace Then: 2 min ME or each: push ups, sit ups, pull ups. 2 min rest PM Build to a heavy single Snatch…

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