Wods

SOF WOD Dec 11

By December 10, 2018No Comments

AM

Swim
300 freestyle increasing effort
8 x 25m underwater, :45 rest
3 x mask and snork recovery @ 5, 7, 10, 12m
5 x 350m CSS w/ fins and BDU, 8 min interval, increasing effort
300 Back Stroke cool down

PM

Warm Up:
3:00 Bike or Row

2x
10 Banded Straight Arm Lat Pull Downs
10 Banded Face Pulls
10 Banded Up Right Row

Then:
5x
5 Bent Over Barbell Row
20 Hollow Rock
5 Strict Pull Ups @ 30X1 tempo
20 Flutter kicks 4-ct
*:30 rest between all
Then:
5x
5 Ring Push Ups @ 30X1 tempo
20 Crunch
5 Seated Arnold Press @ 30X1 tempo
20 Flutter Kicks 4-ct
*:30 rest between all
Then:
3 Rds:
250m Row
12 KBS 2/1.5
12 Burpee