SOF WOD Aug 22

By | Wods

Warm Up: 3x 150m row 10 Russian KBS 10m high knees/10m butt kickers Fitness & Performance Metcon 3 Sets: 800m run 20 wtd step ups, KB in Goblet position 1.5/1…

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SOF WOD Aug 21

By | Wods

AM Ruck 2 hours, mountainous terrain, 55# PM 7 EMOM: Split Jerk @ 87%, 2 sec pause in the dip and the catch Then: One heavy single split jerk Then:…

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SOF WOD Aug 19

By | Wods

AM 8 mile LSD Then: 10 emom 10 ring push ups 10 ring rows 10 sit ups PM 7 emom: Snatch + OHS @ 87% Then: One heavy single of…

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SOF WOD Aug 16

By | Wods

AM Run 45 min LSD Then: Every waking hour conduct 20 V ups PM Front Squat 5×5 @ 65% Then: 7 emom: clean practice Then: 40/35 cal AB 30 HSPU…

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SOF WOD Aug 15

By | Wods

AM 1500m ez fin, lead arm trail arm PM 100m run 10 Power Cleans 155/105 100m run 9 Power Cleans 100m run 8 Power Cleans Etc. Then: 3x :90 front…

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SOF WOD Aug 14

By | Wods

AM 5 mile ez ruck, 45# Then: 14 emom 3 wtd ring push ups 3 wtd ring rows Amrap flutter kicks in remaining time PM 5 x 5 push press…

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SOF WOD Aug 13

By | Wods

AM Swim 2k lead arm trail arm w/ BDUs 10x 20m underwater w/ BDU, rest as required PM 8 Sets, each in a 5 min window: 350m row 7 SA…

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SOF WOD Aug 12

By | Wods

AM Run 4 miles @ 8 min pace Then: 500 push ups through the day PM 5 emom: Snatch @ 70% Then: Overhead Squat 3×5, moderate Then: 3 Rds 800m…

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SOF WOD Aug 9

By | Wods

AM Run 3x 1.5 mile repeats, sub 11 min, 5 min rest Then: Every waking hour conduct 50 flutter kicks 4-ct PM 8 emom: Clean @ 90% Then: Front Squat…

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