Wods

SOF WOD Jan 29

By January 28, 2019No Comments

AM

Swim:
300 swim/kick/pull
500m freestyle pull
400m freestyle kick w/ board & fins
300m CSS
200m Skulling drill
100m travel tread
8 x 25m underwater, :45 rest
300 breaststroke cool down

PM
Warm Up:
500m row + 15 burpee + 15 ring rows
-4 min rest
12 EMOM
Even: 5 Bench @ Bodyweight/.75
Odd: 5 Wtd Pull Ups
-4 min rest
12 EMOM:
Even: 10 burpee
Odd: 5 S2O 155/105
-4 min rest
12 EMOM:
Even: 10 Bent Over Row 135/95
Odd: 8 SA DB Thruster 50/35 (each)