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Wods

SOF WOD Nov 4

By | Wods

AM 4 mile LSD Then: 5 rounds: 25 push ups 25 sit ups 25 dips 25 flutter kicks 4-ct PM 10 min to build to a heavy triple OHS Then:…

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SOF WOD Oct 31

By | Wods

AM Swim 1k active recovery PM 4 Sets, :60 at each station: Mountain Climber Ski Erg Flutter Kicks Walking Lunge Plank AB Push Ups

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SOF WOD Oct 30

By | Wods

AM Ruck 2 miles 55# on tread mill @ 12% grade PM Back Squat 3×3, all tough sets, but no failures Then: 1k row 2x 30 WB 10 Thrusters 135/85…

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SOF WOD Oct 29

By | Wods

AM Swim 300 swim/kick/pull 6x 25m underwater, :45 rest 6x 15m underwater w/ 10# brick 5x 400m lead arm trail arm w/ fins and BDU, 2 min rest 5 min…

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SOF WOD Oct 28

By | Wods

AM Run 45 min fartlek :20 hard effort, :40 ez jog Then: 75 ring dips 75 knees to chest 75 chest to bar pull ups PM 6 emom: Snatch +…

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SOF WOD Oct 25

By | Wods

21 deadlifts 225/155 lb 21 handstand push-ups 15 deadlifts 225/155 lb 15 handstand push-ups 9 deadlifts 225/155 lb 9 handstand push-ups 21 deadlifts 315/205 lb 50-ft. handstand walk 15 deadlifts…

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SOF WOD Oct. 24

By | Wods

AM: Swim 2k CSS Fin, easy pace PM: 7 min. AMRAP warm up 100m row 10 banded lat pull down 10m inch worm Then: 3x 9 min. AMRAP @ 70%…

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SOF WOD Oct 23

By | Wods

AM Ruck 60 min of stairs w/ 55# Then: 5x :60 high/low plank :30 knee raise 30 KB oblique each PM 7 min ez motion :30 mountain climbers 5 burpee…

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SOF WOD Oct. 22

By | Wods

AM: Swim- 300 swim kick pull 8x25m under water, :45 rest 8x300m lead arm trail arm w/ fins, :60 rest PM: 15 min. to build to heavy triple OHS Then…

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SOF WOD Oct 21

By | Wods

AM Run 4 miles sub 8:30 pace Then: 10 sets 20 push ups 20 incline sit ups 10 pull ups PM 6 emom: Power clean + hang squat clean +…

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