SOF WOD Feb 28

By | Wods

AM Run 1 mile time trial Then: Every waking hour conduct 50 push ups PM E2MOM x 8: 2 cleans, not tng, climbing to RPE 8 Then: 5 Rounds: 1…

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SOF WOD Feb 27

By | Wods

AM 2k swim 5k jog 10k bike PM 4x Ski DB Curls Ab mat sit ups Ring Push Ups Flutter Kicks Banded tri extensions * :45 @ each station, :15…

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SOF WOD Feb 26

By | Wods

AM Ruck 60 minutes of stairs 55# PM E2MOM x 8: 2 split jerks, climbing to RPE 8 Then: 500m row 15 power clean and jerk 135/95 500m row 10…

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SOF WOD Feb 25

By | Wods

AM Swim 30 min lead arm trail arm w/ fins & BDUs for distance PM Front Squat 5×3, 22X1 on first rep of each set, climbing to RPE 8 Then:…

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SOF WOD Feb 24

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AM Run 6 miles LSD Then: 15 emom: :20 plank, :10 R plank, :10 L plank PM E2MOM x 8: 2 Full Snatch, not tng, climbing to RPE 8 Then:…

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SOF WOD Feb 21

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AM Run 30 min fartlek, :15 sprint, :45 ez jog Then: Every waking hour conduct 2 min front leaning rest PM E2MOM x 8: Hang Squat Clean (knee) + Front…

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SOF WOD Feb 20

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AM 2k css w/ fins @ active recovery pace PM E2MOM x 20 Even: 20 DU 15 hollow rocks 10 DB curl each Odd: 150m ski 10 strict ring dips…

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SOF WOD Feb 19

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AM Ruck 6 miles 55# dry, sub 15 min pace PM E2MOM x 8: 1 Push Press + 2 Split Jerks, pause in the catch. Climbing to RPE 7 Then:…

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SOF WOD Feb 18

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AM Swim 300 swim/kick/pull 5 min of bobbing 5 min tread hands out 5 min freestyle 5 min CSS 5 min buddy breathing PM Front Squat 5×4, 50X1 on first…

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SOF WOD Feb 17

By | Wods

AM Run 5 mile LSD Then: 50-40-30-20-10 Dips Flutter kicks 4-CT PM E2MOM x 8 Hang Snatch + 2 OHS, climbing to RPE 7 Then: 2k row or ski *every…

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