Wods

SOF WOD June 11

By June 10, 2019 No Comments

AM

Swim

300 choice

20 x 50m

1) CSS w/ fins

2) Lead arm trail arm w/ fins

*:30 rest, 500m pace

5x :60 tread hands out, rest as required

5 minutes of bobbing practice 10′

PM

Warm Up:

3x

:20 hard row or AB

:40 ez row or AB

10m walking lunge twist

Then:

Aerobic Tester

10 min AB for total calories

Then:

Core:

5x

25 AB mat sit ups

100m SA farmers walk 2/1.5 (each)

Abby

Abby

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