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Wods

SOF WOD Feb 5

By Wods

AM Ruck 45 min of stairs 75# PM E2MOM x 8: 2 split jerks, 1 sec pause in the dip and catch, climbing to 70% Then: 1k row 50 wtd…

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SOF WOD Feb 4

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AM Swim 300 choice increasing effort 5x300m css w/ fins, 2 min rest 5 min tread accumulation with 10# PM Front Squat 4×6, 30X1 on first two reps of each…

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SOF WOD Feb 3

By Wods

AM Run 90 minutes for distance Then: 5 Rounds: 20 push ups 20 sit ups *all at 30X1 tempo, rest as required PM E2MOM x 8 3 position snatch (ground,…

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SOF WOD Jan 31

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AM Run 3x 1 mile repeats, @ 5k pace, 4 min rest walk Then: Every waking hour conduct 20 clapping push ups PM Front Squat 5×5 @ 60-65% Then: 6…

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SOF WOD Jan 30

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AM 30 min ez swim, active recovery PM 4000/3500m row or ski *following every two minutes of row or ski, conduct 15 Hollow Rocks and 2 rope climbs

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SOF WOD Jan 28

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AM Swim 300 swim/kick/pull 4x50m underwater down free back, 2 min interval 4x 12m mask and snork recovery 3x:60 buddy breathing sessions 12×75 m freestyle w/ fins, 1:45 interval 300…

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SOF WOD Jan 27

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AM Run 45 min active recovery Then: 20 emom: 5 dips 5 Aussie pull ups 5 Knees to elbows PM Deadlift 3×5 @ 65%, de-load Then: 21 AMRAP 7 strict…

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SOF WOD Jan 24

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AM Run 2 miles on a treadmill @ 10 degrees Then: Every waking hour conduct 50 flutter kicks 4-CY PM Build to a 5RM back squat Then: 20 EMOM 1…

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SOF WOD Jan 23

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AM 45 min unloaded hike PM 10x In a 2 min window conduct 200m run + ME burpee pull up in remaining time. *score = burpee pull ups, 2 min…

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