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Wods

SOF WOD July 25

By | Wods

AM 25 min active recovery swim PM Warm Up: 3 min row – 2x 10 leg swings fwd/back/side/side 10 air squat 10 Russian KBS Then: 8x 200m run 5 Deadlifts…

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SOF WOD July 24

By | Wods

AM Ruck 8 miles, 45#, moderate pace Then: 100 wtd ring dips 25/10 PM 2x 5 emom, split jerk *3 min rest between sets, 85/90%. Then: 2-3 heavy singles, based…

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SOF WOD July 23

By | Wods

AM: Swim 300 freestyle increasing effort 6x 75m increasing effort each 25, :60 rest 6x150m w/fins as fast 💨 as possible, 2min rest Then: 10min. Travel tread PM: 20min. AMRAP…

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SOF WOD July 22

By | Wods

AM Run 8 mile LSD Then: 5 rds: 50 push ups 50 sit ups 15 pull ups PM 2x 5 emom: Snatch * 3 min rest between sets, 85/90%. Then:…

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SOF WOD July 19

By | Wods

AM Run 6 miles @ 7:30 pace Then: Every waking hour conduct 20x 8ct body builders PM 2x 5 emom: Clean *83/88%, 3 min rest between sets Then: Clean Pull…

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SOF WOD July 18

By | Wods

AM 20 min of each: Swim, bike, row PM Warm Up: 3:00 Bike or Row  – 2x 15 Air Squats 10 SA Banded External Rotation/arm  10 SA Banded Chest Press/arm …

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SOF WOD July 17

By | Wods

AM Ruck 2 miles 45#, on a treadmill @ 12% grade PM 2x 5 emom: split jerk *3 min rest between sets, 83/88% Then: Shoulder Press 3×3, all heavy working…

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SOF WOD July 16

By | Wods

AM Swim 1k freestyle w/ fins 5 min tread 750m freestyle w/ fins 5 min tread 500m freestyle w/ fins 5 min tread 250m freestyle w/ fins PM 3 Sets:…

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SOF WOD July 15

By | Wods

AM Run 3 mile time trial Then: 100 wtd push ups for time 25/15 PM 2x 5 emom: Snatch (3 min rest between sets, 83/88%) Then: Floating Snatch Pull 3×2…

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SOF WOD July 12

By | Wods

AM Run 4x 1 mile repeats, sub 7:30, 4 min rest Then: Every waking hour conduct 30 push ups and 30 sit ups PM 5 emom: Clean @ 70% Then:…

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