Category

Wods

SOF WOD Dec 6

By | Wods

AM Run 30 min fartlek, :20 hard effort, :40 ez jog Then: Every waking hour conduct 40 mountain climbers 4-ct PM Back Squat 4×10, climbing to RPE 7, 2 minutes…

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SOF WOD Dec 4

By | Wods

AM Ruck 60 minutes of stairs at a moderate pace 45# PM Bench Press 4×10, climbing to RPE 7, 2 minutes rest Then: 3x30m KB bottoms up carry (each) Then:…

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SOF WOD Dec 3

By | Wods

AM Swim 300 swim/kick/pull 25x25m alt freestyle w/ fins no breath and ez freestyle, :60 rest 750m CSS w/ fins afap 5 min tread w/ 10# + 50m travel tread…

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SOF WOD Dec 2

By | Wods

AM Run 3 mile time trial Then: 2 min ME push ups 2 min rest 2 min ME sit ups 2 min rest 1 min ME pull ups PM Deadlift…

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SOF WOD Nov 27

By | Wods

AM Ruck 2 hour road march, 55# PM Bench Press 5×5, 65-75%, @ 30X1 tempo Then: Seated DB shoulder press, 2x :30 amrap, :60 rest Then: 3 Sets: 1k row…

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SOF WOD Nov 26

By | Wods

AM Swim 200 choice warm up 6x25m underwater, :60 rest 4x 10m mask and snork recovery snork recovery 4x400m lead arm trail arm w/ fins, 2 min rest 10 min…

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SOF WOD Nov 22

By | Wods

AM Run 8x 400m sub 1:30 100m rest walk Then: Every waking hour conduct 50 flutter kicks 4-ct PM Back Squat 3×12, all at RPE 7, 3 min rest Then:…

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SOF WOD Nov 21

By | Wods

AM 20 min choice swim active recovery PM 2x Max effort ring dips :90 weighted front leaning rest Then: 3x 10 AMRAP 1 mile AB 25 Ab mat sit ups…

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SOF WOD Nov 20

By | Wods

AM Ruck 90 minutes for distance, mountainous terrain PM Bench Press 4×12, climbing to RPE 7 Then: Arnold Press 3×10 Then: 3 Rounds: 800m run 50m walking lunge, 45/35# plate…

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