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Wods

SOF WOD Nov 18

By | Wods

AM Run 60 min LSD Then: 3x AMRAP push ups and sit ups, rest as required. PM Deadlift 3×12, climbing to an RPE of 7 Then: Good Mornings, 3×12, slow…

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SOF WOD Nov 15

By | Wods

AM Run 8x 200m repeats sub :40, 1:3 work to rest Then: Every waking hour on the hour conduct 50 push ups PM Deadlift 5×5 @ 65% Then: 21 Power…

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SOF WOD Nov 14

By | Wods

AM Swim 20 min ez css active recovery PM Warm Up 2x 200m row 5 slow tempo air squats 20m lunge twist 7 no push burpee Then: Row 600-500-400-300-200-100 Air…

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SOF WOD Nov 13

By | Wods

AM 30 min Row for distance Then: 50-40-30-20-10 Narrow Push Ups Flutter Kicks 4-ct PM Bench Press 5×5 @ 70% Then: 21-15-9 Deadlift 225/155 Lateral Burpee Over The Bar DU…

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SOF WOD Nov. 12

By | Wods

AM: 2 mile run, 2k swim, 5k ruck PM: Back squat: 5×5 @65% Then: 1 mile AB 40 BJ 24/20 1 mile AB 40 t2b 1 mile AB 40 SA…

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SOF WOD Nov 11

By | Wods

“The Seven” 7 Rounds of: 7 Handstand Push-ups 7 Thrusters, 135# 7 Knees-To-Elbows 7 Deadlifts, 245# 7 Burpees 7 Kettlebell Swings, 70# 7 Pull-ups “The Seven” is in memory of…

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SOF WOD Nov 8

By | Wods

For time, partitioned any way: 40 muscle-ups 80-cal. row 120 wall-ball shots, 20/14 lb ball to 10 /9 ft. Time cap: 20 min.

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SOF WOD Nov 7

By | Wods

AM 15 min AB 15 min swim 15 min jog All active recovery PM 5x @ 70% :60 Ab mat sit up :60 AB :60 SA Russian KBs (:30 each)…

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SOF WOD Nov 6

By | Wods

AM Ruck 5x 800m 55# 40m lunge PM 10 min, build to a heavy double back squat @ 30X1 tempo. Then: 8 Sets: 10/8 cal row 5 burpee 10 KBS…

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SOF WOD Nov 5

By | Wods

AM Swim 300 choice warm up 6x 25m under water, :45 rest 8x :30 tread hands out, :30 rest 4x 2 min buddy breathing sessions 1500m CSS w/ fins 300…

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