Category

Wods

SOF WOD May 16

By | Wods

AM Swim 1500m css w/ fins, active recovery PM 35 AMRAP 50m SA farmers carry (each) 1.5/1 25 WB 20/14 :30 front leaning rest 50m SA front rack KB carry…

Read More

SOF WOD May 15

By | Wods

AM Ruck 3 miles 75#, mountainous terrain Then: 100 GHD sit ups PM Shoulder Press 4 x 8, 30X1 on first two reps of each set, climbing Then: Seated Arnold…

Read More

SOF WOD May 14

By | Wods

AM Swim 300 swim/kick/pull 12x 200m css w/fins, :60 rest 10x 20m underwater, :30 rest 5 min bobbing 5 min tread PM 3 Sets: :10 hard effort/ :50 ez :20…

Read More

SOF WOD May 13

By | Wods

AM Run 3 mile time trial, sub 21 Then: 2x 2 min ME push ups 2 min rest 2 min ME sit ups PM Romanian Deadlift 4 x 10, all…

Read More

SOF WOD May 10

By | Wods

AM Run 20x :20 hill sprints, :60 rest walk Then: Every waking hour conduct 30 fast burpee PM Front Squat 5 x 5, 32X1 on first two reps of each…

Read More

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…

Read More

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…

Read More

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…

Read More

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…

Read More

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…

Read More