SOF WOD Oct 17

By | Wods

AM 20 min ez css active recovery PM Warm Up 3 min AB 2 min Ski 1 min Burpee Then: 5 sets @ 70%, :60 @ each AB for meters…

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SOF WOD Oct 16

By | Wods

AM Ruck 90 minutes, mountainous terrain, 55# dry PM Warm Up: 2x 250m row 20m lunge twist 10m bear crawl 10m toy soldier Then: 9 amrap 30 DU 3 Deadlifts…

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SOF WOD Oct 15

By | Wods

AM Swim 300 swim/kick/pull 6x 50m underwater down, freestyle back, 1:50 interval 6x :30 tread hands out, :30 ez tread 16x 100 css w/ fins, 2 min interval 300 cool…

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SOF WOD Oct 14

By | Wods

AM Run :60 min LSD Then: 3x :60 ME of each, flutter kicks, dips, chin ups *:30 rest PM Back Squat 5@60%, 5@70%, 5@80% Then: 5 sprint sets: 12/10 cal…

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SOF WOD Oct 11

By | Wods

AM For Time: 2 mile run 200 cal AB PM 10 rounds for time of: 8 ground-to-overheads, 95/65 10 bar-facing burpees Time cap: 15 minutes

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SOF WOD Oct 10

By | Wods

AM 20 min ez choice swim PM 15 to 10 @ 70% Cal Ski 100m jog Cal AB 100m jog Cal row 100m jog Then: Core: 6 emom :20 shoulder…

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SOF WOD Oct 9

By | Wods

AM Ruck 5x800m 55# +1 pood KB carry, :60 rest PM 10 min to build to a heavy 5 rep bench press Then: 5 amrap 1 power clean & jerk…

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SOF WOD Oct 8

By | Wods

AM Swim: 300 choice increasing effort 1500 lead arm trail arm 1k css 500 freestyle *all with fins, 4 min rest PM Back Squat, build to a heavy 5 rep…

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SOF WOD Oct 7

By | Wods

AM Run 6 mile LSD Then: 20 emom: 10 Aussie Pull Ups 10 Ring push ups PM 10 Min ME AB for calories Then: 9 AMRAP: 3 Deadlifts 275/185 5…

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SOF WOD Oct 4

By | Wods

AM Run 10x :20 hill Sprints 8x :15 hill Sprints 6x :10 hill sprints *1:6 work to rest on all Then: Every waking hour conduct 50 push ups PM Every…

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