SOF WOD Apr 19

By | Wods

AM Run 6x 800m repeats @ best 3 mile pace, 2 min rest Then: Every waking hour conduct 75 push ups PM Front Squat 5×5, climbing from 60% Then: 3x…

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SOF WOD Apr 18

By | Wods

Warm Up: 1 mile bike 20m lunge 15 push ups 20m Bear crawl 500m row Then: 30 EMOM: 10 Ab mat sit ups 5 box jump overs 24/20

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SOF WOD Apr 17

By | Wods

AM Ruck 2 hour road march 45# Then: 20 EMOM 5 wtd dips 3 wtd chin ups PM Bench Press find a 5 RM Then: 3x 12 Seated DB shoulder…

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SOF WOD Apr 16

By | Wods

AM Swim: 300 choice warm up 40x 50m, Alt freestyle/CSS, 2 min interval 8x 25m underwater, :30 rest 10 min tread PM Row or Ski 1000m 10 man makers 50/35…

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SOF WOD Apr 15

By | Wods

AM Run 7 mile LSD Then: 5x :60 @ each Push Ups Sit Ups Pull Ups PM Romanian Deadlift 5×5 Then: 3x 10 Barbell good mornings 6 Pendlay Row Then:…

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SOF WOD Apr 12

By | Wods

AM Run 4 miles sub 7:30 pace Then: Every waking hour conduct 20 8-ct body builders PM Front Squat 5×6, start at 60% and climb Then: Split Squat 3×6 (each)…

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SOF WOD Apr 10

By | Wods

AM Ruck 45 min of stairs, 45# Then: 50-40-30-20-10 Dips Flutter Kick 4-Ct PM Bench Press 5×6, start at 70% and climb Then: 3x 20 push ups, feet on bench…

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SOF WOD Apr 9

By | Wods

AM Swim 300 choice increasing effort 8x 100m freestyle w/ fins, AFAP, 4 min interval 8x 50m flutter kick w/ board, AFAP, 2 min interval 300 cool down breaststroke PM…

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SOF WOD Apr 8

By | Wods

AM Run 8 mile LSD Then: 2x 2 min ME (Push, Sit and Pull Up) *2 min rest PM Deadlift 4×6, start at 70% and climb Then: 3x 10 hip…

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