SOF WOD May 30

By | Wods

AM Swim 30 min ez recovery PM 9 Sets: 3 SA DB Snatch (each) 50/35 5 Thruster 95/65 7 Lateral Over the bar burpee * :45 rest between sets **…

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SOF WOD May 29

By | Wods

AM Ruck 2 hours for distance, 55# PM Romanian Deadlift 5 x 5, moderate, 30X1 Then: SL hip thrust, 5 x 8 (each) Then: 21-18-15-12-9-6 Cal AB KBS 2/1.5 pood

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SOF WOD May 28

By | Wods

AM Swim 45 min open water w/ BDUs and fins, for distance PM 3x 8 EMOM :20 row sprint, for cals * 5 min rest between sets Then: 3x :20…

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May 27

By | Wods

Pedro 66 66 Rounds w/ partner: 3 Hang Power Clean 2 Shoulder to Overhead 1 Thruster *135/95 **split work evenly, each partner will do 33 rounds of the complex.

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SOF WOD May 23

By | Wods

AM Run 5 miles 7:30 pace Then: Every waking hour conduct 55 push ups PM Front Squat find 5RM Then: 7 AMRAP 25 Deadlifts 275/205 25 HSPU *AMRAP burpee in…

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SOF WOD May 23

By | Wods

AM 20 min choice ez swim PM 8 Sets: 300m row 12 box jumps 24/20 10 KB box step overs, single 1.5/1 pood KB in Goblet position *:60 rest, score…

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SOF WOD May 22

By | Wods

AM Ruck, 3 miles 45#, AFAP, no running Then: 200 flutter kicks 4-ct PM Shoulder Press, find a 5RM Then: 3 RDs: 30/25 Cal AB 15 Power Cleans 155/105

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SOF WOD May 21

By | Wods

AM Swim 300 choice warm up 1500m css w/ fins 8x 25m underwater, :45 rest 5 min tread PM 1 mile run 75 DU/SU 30 OHS 45/35 800m run 75…

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SOF WOD May 20

By | Wods

AM Run 60 min LSD Then: 5x 15 clapping push ups 15 GHD sit ups PM Deadlift find a 5RM Then: 50 strict pull ups 50 strict ring dips 50…

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SOF WOD May 17

By | Wods

AM Run 5 miles @ 8 min pace Then: Every waking hour conduct 50 flutter kicks 4-ct PM Front Squat build to a heavy 8 rep Then: 3 x 10…

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