Category

Wods

SOF WOD Dec 23

By Wods

AM Run 3 miles on a tread mill at 6 degrees Then: 20 emom: 5 chin ups 5 ring dips 15 flutter kicks 4-CT PM Deadlift 5×8, climbing to RPE…

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SOF WOD Dec 20

By Wods

AM Run 2 mile time trial Then: Every waking hour conduct 50 crunches PM Back Squat 5×5 @ 65% Then: 4 Sets: 18 Cal Bike 15 Deadlift 12 Hang Power…

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SOF WOD Dec 19

By Wods

AM Swim 1k Jog 1.5 miles Swim 1k *active recovery PM Min 0-10 40 WB 40 KBS 1.5/1 40 pull ups Min 10-20 40 WB 40 DB Push Press 35/20…

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SOF WOD Dec 17

By Wods

AM Swim 200 css increasing effort 30 min fin w/ full BDU for distance 200 breaststroke cool down PM 10 to 1 Aussie Pull Up Bent over lateral DB raise…

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SOF WOD Dec 16

By Wods

AM Run 40 min Fartlek, :30 at 80%, :30 ez jog Then: 200 push ups + 200 sit ups AFAP PM Deadlift 3×5 @ 65% Then: 20 emom: 5 Deadlift…

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SOF WOD Dec 13

By Wods

AM Run 1 mile warm up 8x400m 1:1 work to rest 1 mile cool down Then: Every waking hour conduct 20 clapping push ups PM Back Squat 4×4 @32X1 tempo…

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SOF WOD Dec 12

By Wods

AM 20 min bike 20 min jog 20 min swim *active recovery PM 10 sets @ 70%: 250m ski :60 min plank 8 SA Russian KBS 1.5/1 each :30 flutter…

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SOF WOD Dec 11

By Wods

AM Ruck 4 miles 75# Then: 200 flutter kicks 4-ct PM Bench Press 4×4, 50X1 tempo on first 2 reps of each set, climbing to ahap Then: Seated DB shoulder…

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SOF WOD Dec 10

By Wods

AM Swim 300 swim/kick/pull 10x25m underwater w/ fins, :60 rest 12x100m css w/ fins, :45 rest 4x25m travel tread 5 min of bobbing 8-10′ PM 3x emom 30% of you’re…

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