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Wods

SOF WOD July 3

By | Wods

AM Ruck 3 miles 45# @ 12% grade PM 3x 5 EMOM: split jerk *73/78/83%, 3 min rest between each set Then: 400m row 21 thrusters 95/65 300m row 15…

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SOF WOD July 2

By | Wods

AM Swim 2x 200-400-600-800 CSS w/ fins, 2 min rest between each 3x 2 min tread hands out, rest as required PM 4x 400m plate carry 45/35 40m walking lunge…

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SOF WOD July 1

By | Wods

AM Run 3 mile time trial Then: 100 ring rows 150 ring push ups 200 sit ups PM 3x 5 EMOM: Snatch *73/78/83%, 3 min rest between each set Then:…

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SOF WOD June 28

By | Wods

AM Run 2 miles sub 7:30 1 mile AFAP Then: Every waking hour conduct 25 diamond push ups PM 3x 5 EMOM: Clean *70/75/80%, 3 min rest between each set…

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SOF WOD June 27

By | Wods

AM 30 min ez bike active recovery PM 10x E3MOM 8 Power Clean 135/95 100m sprint 8 S2O 135/95 100m sprint *score = your slowest round

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SOF WOD June 26

By | Wods

AM Ruck 10 miles, 45#, rolling terrain PM 3x 5 emom split jerk *70/75/80%, 3 min between sets Then: 1k row 50 Thrusters 45/35 30 Pull Ups

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SOF WOD June 25

By | Wods

AM Swim 300 choice warm up 6x 50m underwater down, freestyle back, 2 min interval 6x :60 tread 10x bobs Then: 12x 200m css w/ fins, 2k pace, :30 rest…

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SOF WOD June 24

By | Wods

AM Run 5 miles at 8 min pace Then: 100 wide grip push ups 100 sit ups 100 narrow grip push ups 100 flutter kicks 4-ct PM 3x 5 EMOM:…

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SOF WOD June 21

By | Wods

AM Run 3 miles mountainous terrain Then: Every waking hour conduct 30 squat jumps PM 5 emom: Clean @ 75% -3 min rest 5 emom: Clean @ 75% Then: 3×3…

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