SOF WOD June 14

By | Wods

AM Run 4 miles sub 7:30 pace Then: Every waking hour 25 8-ct body builders PM 5 emom: Clean @ 70% Then: 3×3 Clean Pull @ 90% Then: 5 Sprint…

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SOF WOD June 13

By | Wods

AM Active Recovery 3k row 2k run 1k swim PM Min 0-10 1 mile run 20 Power Snatch 95/65 or KBS 1.5/1 Min 10-20 1500m row 20 Power Snatch or…

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SOF WOD June 11

By | Wods

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…

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SOF WOD June 10

By | Wods

AM Run :60 min LSD Then: 20 emom 3 pull ups 9 push ups 9 sit ups PM 5 EMOM Snatch @ 70% Then: Floating Snatch Deadlift 3×3 @ 70%…

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SOF WOD June 7

By | Wods

AM Run 8x :30 hill sprints / :90 rest Right into 15 min aerobic jog Then: Every waking hour conduct 50 flutter kicks 4-ct PM Build to a heavy single…

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SOF WOD June 6

By | Wods

AM Swim 10 min css 10 min lead arm trail arm 10 min freestyle *with fins PM 10 Rds: 40m suicide sprint (10m course) 5 burpee box jump 24/20 7…

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SOF WOD June 4

By | Wods

AM Swim 200 choice warm up 5x 10m mask and snorkel recovery 3x 2 min buddy breathing sessions 4x 500m css w/ fins, 12 min interval PM 5 Sets: 5…

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SOF WOD June 3

By | Wods

AM 1 mile time trial PM Build to a heavy single Clean (Baseline testing for new cycle) Then: 3 Sets: 250m row 15 burpee 15 KBS 2/1.5 *2 min rest,…

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SOF WOD May 31

By | Wods

AM Run 3x 1.5 mile repeats, sub 10 min, 5 min rest Then: Every waking hour conduct 75 push ups PM Back Squat 3 x 10, moderate effort Then: Split…

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