SOF WOD Sept 19

By September 18, 2018Wods

AM

Ruck 2 hours, 55# dry, mountainous terrain, moderate pace
Then:
15 EMOM
10 dips
10 GHD sit ups

PM

Warm Up
3:00 Bike or Row

2x
10 Toe Touches w/ OH reach
10 Banded Pull Throughs
10 Hip Circles/direction

Empty barbell
2x
5 Straight Leg RDL
4 Bent Rows
3 Back Rack Lunges/leg
2 Back Squats
1 Full ROM Deadlift
Then:
5 Rds:
15/10 Cal AB
12 Power Cleans 135/95
40 DU
100m SA KB Farmers Walk 2/1.5 (50m each)
Then:
5 x 12 Barbell Ab rollers, rest as required

Jeremy

Author Jeremy

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