All Posts By

Abby

SOF WOD Mar 4

By Wods

AM Ruck 2 hour road march, 55# dry PM Push Press 5×5 @ 65%, de-load Then: 6 sets, each in a 3 min window: 200m sprint 8 S2O 135/95 6…

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SOF WOD March 3

By Wods

AM Swim: 300 swim/kick/pull 6x50m underwater down, free back. 2 min interval 4x12m mask and snork recovery 3x500m repeats, lead arm trail arm w/ fins, 3 min rest 5 min…

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SOF WOD March 2

By Wods

AM: 30 minute easy run on treadmill Then 50-40-30-20-10 Wide grip push ups Bicycles PM: Deload week 8 EMOM 1 power snatch @ 65% Then 8x :30 hard, :30 EZ…

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SOF WOD Feb 28

By Wods

AM Run 1 mile time trial Then: Every waking hour conduct 50 push ups PM E2MOM x 8: 2 cleans, not tng, climbing to RPE 8 Then: 5 Rounds: 1…

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SOF WOD Feb 27

By Wods

AM 2k swim 5k jog 10k bike PM 4x Ski DB Curls Ab mat sit ups Ring Push Ups Flutter Kicks Banded tri extensions * :45 @ each station, :15…

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SOF WOD Feb 26

By Wods

AM Ruck 60 minutes of stairs 55# PM E2MOM x 8: 2 split jerks, climbing to RPE 8 Then: 500m row 15 power clean and jerk 135/95 500m row 10…

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SOF WOD Feb 25

By Wods

AM Swim 30 min lead arm trail arm w/ fins & BDUs for distance PM Front Squat 5×3, 22X1 on first rep of each set, climbing to RPE 8 Then:…

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SOF WOD Feb 24

By Wods

AM Run 6 miles LSD Then: 15 emom: :20 plank, :10 R plank, :10 L plank PM E2MOM x 8: 2 Full Snatch, not tng, climbing to RPE 8 Then:…

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SOF WOD Feb 21

By Wods

AM Run 30 min fartlek, :15 sprint, :45 ez jog Then: Every waking hour conduct 2 min front leaning rest PM E2MOM x 8: Hang Squat Clean (knee) + Front…

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SOF WOD Feb 20

By Wods

AM 2k css w/ fins @ active recovery pace PM E2MOM x 20 Even: 20 DU 15 hollow rocks 10 DB curl each Odd: 150m ski 10 strict ring dips…

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