Category

Wods

SOF WOD Jan 22

By Wods

AM Ruck 3 miles 55#, afap with out running PM Bench Press, find a 5RM Then: 21-15-9 Shoulder to OH 135/95 T2B *50 DU after each set

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Jan. 21

By Wods

AM: Swim- 300 swim kick pull 4x25m under water :30 rest 5x250m CSS w/fins :60 rest 10 minute travel tread PM: 2mile bike 50 pull ups 50 box jumps 50…

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SOF WOD Jan 17

By Wods

AM Run 8x400m repeats, sub 1:45, 3 min interval Then: Every waking hour on the hour, conduct 20 8-ct body builders PM Back Squat 6×2 @ 40X1, climbing to RPE…

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SOF WOD Jan 16

By Wods

AM 45 min moderate bike PM 30 min EMOM: 1-10 150m ski, rest walk in remaining time 11-20 10m wtd walking lunge, KB in goblet position + 5 strict ring…

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SOF WOD Jan 15

By Wods

AM Ruck 60 minutes of stairs 45# Then: 5×8 wtd ring dips PM Bench Press 6×2 @ 31X1 tempo, 2 min rest, climb to RPE 8 Then: 5x In a…

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SOF WOD Jan 14

By Wods

AM Swim 200 choice warm up 10x25m underwater, :45 rest 12x200m css w/ fins, 500m pace, :90 rest 10 min of treading PM Bent Over Row 5×8, climbing to heavy…

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SOF WOD Jan 13

By Wods

AM Run 90 min LSD Then: 300 push ups 200 sit ups 100 chin ups * break it up any way PM Deadlift 6×2 @ 30X1, 2 min rest, climbing…

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SOF WOD Jan 10

By Wods

AM Run 45 min Fartlek, :10 sprint, :50 aerobic jog Then: Every waking hour conduct 20 diamond push ups PM Back Squat 5×6, climbing to a heavy 6 rep, 2…

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SOF WOD Jan 9

By Wods

AM Swim 25 min ez freestyle or css PM 4x @ 70% effort :60 row for cals :60 Banded Tri ext :60 ski for cals :60 flutter kicks :60 DB…

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