Category

Wods

SOF WOD Jan 8

By Wods

AM Ruck 3x100m lunge w/ 55#, 1k ruck after each. PM Bench Press 5×6, build to a heavy 6 rep Then: 3 Rounds: 21/18 Cal AB 15 HSPU 9 Squat…

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SOF WOD Jan 7

By Wods

AM Swim 200 choice warm up 6x50m underwater down, free back, 2 min interval 5x250m css w/ fins and BDU, 2 min rest 5x:60 tread hands out, rest as required…

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SOF WOD Jan 6

By Wods

AM: 45 min trail run at 70% Then- 8 sets: 10 clapping push ups 10 V-ups PM: Deadlift 5×6, climbing to a heavy 6 rep *2 min. Rest Then- 15…

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SOF WOD Jan 3

By Wods

AM Run 2 miles @ 7:00 pace -7 min rest 2 miles @ 7:30 pace Then: Every waking hour conduct 40 mountain climbers 4-CY PM Back Squat 5×3 @ 21X1…

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SOF WOD Jan. 1

By Wods

AM: Ruck 70 minutes mountainous terrain 55# dry PM: Bench Press 5×3 @ 40X1 tempo, climbing *2min. Rest Then- 1k row 30 thrusters 45/35 10 burpee box jumps 24/20 1k…

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SOF WOD Dec. 31

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AM: Swim- 300 freestyle increasing effort 500 freestyle time trial Then: 10x 25m underwater, :60 rest 3x :60 tread hands out :60 easy tread hands in PM: 5×3 weighted pull…

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SOF WOD Dec. 30

By Wods

Am: 4 mile tempo run @ 8min. pace Then 5 sets: 30 push ups 30 sit ups 12 chin ups Pm: Deadlift 5×3 @ 40×1 tempo, 2min. rest, climbing Then…

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SOF WOD Dec 27

By Wods

AM Run 10 min warm up jog 10x :30 hill run, jog back. :60 rest 10 min cool down jog PM Back Squat 4×8, climbing to RPE 8, 2 min…

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SOF WOD Dec 26

By Wods

AM 30 min AB 30 min swim 30 min jog PM Bench Press 4×8, climbing to RPE 8, 2 min rest Then: 8 Sets: 200m run 2 rounds of Cindy…

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SOF WOD Dec 24

By Wods

Like the song the “12 Days of Christmas”, complete each exercise in ascending order then work back down, adding one exercise per round.  Ex. On the 1st day of Christmas,…

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