Category

Wods

SOF WOD May 9

By | Wods

AM Swim 20 min ez breaststroke PM 2 mile AB 30 Thrusters 45/35 30 AB mat sit ups 1.5 mile AB 30 Thrusters 30 AB mat sit ups 1 mile…

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SOF WOD May 8

By | Wods

AM Ruck 6 miles mountainous terrain, 55# PM Bench Press 5×5 @ 30X1 tempo, climbing Then: Pull Ups 5×5 @ 30X1 tempo, wtd if possible Then: 10 to 1 Deadlift…

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SOF WOD May 7

By | Wods

AM Swim 300 swim/kick/pull 10x 25m underwater :45 rest 6x :30 tread 10#, :30 ez tread Then: 10x 200m lead arm trail arm w/ fins, :60 rest PM 3x Every…

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SOF WOD May 6

By | Wods

AM Run 10 mile LSD, 50 push ups after every mile PM Deadlift 5×5 @ 30X1 tempo, climbing Then: 4x SA DB Row, 5 reps @ 30X2 tempo (each) :40…

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SOF WOD May 3

By | Wods

AM Run 5x 1 mile repeats, 7:30 pace, 3 min rest Then: Every waking hour conduct 30 V-Ups PM Build to a heavy 12 rep Front Squat Then: Barbell Hip…

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SOF WOD May 2

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AM 20 min ez CSS w/ fins PM Every 5 min for 5 total sets, complete the following AFAP: 250m row 10 Hang Power Snatch 95/65 15/13 Cal AB 10…

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SOF WOD May 1

By | Wods

AM Ruck 45 min of stairs 75# Then: 100 wtd ring push ups 25/15 PM Shoulder Press 4x 12, start at 65% Then: 3x DB bench 8 right arm, 8…

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SOF WOD Apr 30

By | Wods

AM Swim: 45 min open water CSS fun for distance PM 8 EMOM 5 strict pull ups 5 strict ring dips Then: 21 EMOM 1) 3 Power Clean 185/115 2)…

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SOF WOD Apr 29

By | Wods

AM Run 60 min trail run, for distance Then: 4x 60 narrow push ups 60 sit ups 20 chin ups PM Deadlift 4 x 12, start at 55% Then: 3x…

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SOF WOD Apr 26

By | Wods

AM Run 4 miles @ 8 min pace Then: Every waking hour conduct 75 flutter kicks 4-CY PM Front Squat 3 x 8 @ 60% Then: 5 Rounds: 20m DB…

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