Wods

SOF WOD Feb 5

By February 4, 2019 No Comments

AM

Swim
6x 50m underwater down free back, 2:10 interval
6x :20 tread hands out, :40 ez tread
6x :60 buddy breathing, 2 min rest
6x 300m lead arm trail arm w/ fins and BDU, 2 min rest
200 breast cool down

PM

Warm up:
3:00 Bike or Row

2x
10 SA Banded External Rotation/arm
10 SA Banded Chest Press/arm
10 SA Banded Strict Press/arm

Then:
Shoulder Press 3 x 10, climbing, 2 min rest
Then:
6 Sets, each in a 3 min window:
400m Run +
Set 1&4: AMRAP WB 20/14 in remaining time
Set 2&5: AMRAP T2B in remaining time
Set 3&6: AMRAP Pull Ups in remaining time
*2 min rest after each set