Category

Wods

SOF WOD Sept 6

By | Wods

AM Run 45 min fartlek, :30 sub 7 min pace, :30 ez jog Then: Every waking hour conduct 20 8-ct body builders PM 5x E2MOM: Clean + Front Squat @…

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SOF WOD Sept 5

By | Wods

AM Swim/bike/run, 12 min of each, active recovery PM Warm Up 3 min AB 25 air squats 25 push ups 25 lunge twists 25 Russian KBS :30 dead hang Then:…

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SOF WOD Sept 4

By | Wods

AM Ruck 3 miles mountainous terrain, 75# PM Build to a heavy triple Bench Press Then: “Diane” 21-15-9 Deadlift 225/155 HSPU

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SOF WOD Sept 3

By | Wods

AM Run 5 mile LSD Then: 5x :30 amrap push ups :60 rest :30 amrap sit ups :60 rest PM 5x E2MOM: Snatch + OHS @ 93% Then: Snatch Pull…

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SOF WOD Aug 30

By | Wods

AM Run 5x 1200m repeats, at 2 mile pace, :60 rest walk Then: Every waking hour on the hour conduct a 2 min front leaning rest PM 5 E2MOM: Clean…

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SOF WOD Aug 29

By | Wods

AM 25 min ez swim PM Warm Up: 3 min row 2x 12 push ups 12 banded face pulls 7 burpee Then: Min 0-10 30 burpees 30 S2O 115/75 30…

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SOF WOD Aug 28

By | Wods

AM Ruck 10x 400m 55# + 20 lunges w/ ruck Then: 3x ME ring dips, rest as required PM 5x E2MOM Split Jerk @ 90%, 2 sec hold in the…

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SOF WOD Aug 27

By | Wods

AM Swim 300 swim/kick/pull 4x 400m lead arm trail arm w/ fins, 10 min interval 8x 20m underwater, swim to wall, :30 rest 5 min tread accumulation w/ 10# PM…

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SOF WOD Aug 26

By | Wods

AM Run 90 min trail run Then: 20 emom 5 chin ups 10 ring dips 15 sit ups PM 5x E2MOM Snatch Pull + Snatch @ 90% Then: 2x heavy…

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SOF WOD Aug 23

By | Wods

AM Run 35 min Fartlek, :20 hard effort, :40 ez jog Then: Every waking hour conduct 65 flutter kicks, 4-ct PM 7 emom: Clean+Front Squat @ 87% Then: One heavy…

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