Wods

SOF WOD Aug 27

By August 26, 2019 No Comments

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

Warm Up:

3 min AB

3x

10m walking lunge twists

10m inch worm

5 burpee

Then:

6 Sets:

12/10 Cal AB

9 pull ups

3 Thrusters 155/105

*:60 rest between sets, record total time.

Then:

Core:

3x

:60 front leaning rest

20m SA KB March, front rack (each)

Abby

Abby

Co-Owner of SCCF, RTCF, BCCF & SOF WODs Operations Director & Coach