SOF WOD Mar 18

By Wods

AM Ruck 60 minutes of stairs 45# PM Split Jerk 3@73%, 2@76%, 2@80%, all singles, rest as required Then: Push Press 3×3@80% Then: 10 to 1 Hang Power Clean &…

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SOF WOD Mar 17

By Wods

AM Swim 300 swim/kick/pull 30x100m 1-10 css w/ fins 11-20 finger tip drag drill w/ fins 21-30 freestyle w/ fins *:45 rest between all PM Front Squat 5×5, RPE 7,…

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SOF WOD Mar 16

By Wods

AM 90 min LSD jog Then: 3 min ME of each: push, sit, pull up, 3 min rest PM Hang Snatch (knee) 3@74%, 2@77%, 2@80%, all singles, rest as required…

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SOF WOD Mar 12

By Wods

AM Swim 30 min choice, active recovery PM 5 Rounds: 12 DB lateral raise 8 Bent Over Barbell Row 15 Front Plate Raise 8 Strict Chin Ups or Supinated Aussie…

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SOF WOD Mar 11

By Wods

AM Ruck 6 miles, mountainous terrain, 55# dry, sub 15 min pace PM Build to a heavy single Split Jerk Then: 16 Sets: :15 AB sprint for cals, 1:45 rest…

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SOF WOD Mar 10

By Wods

AM Swim 300 choice 8x25m underwater, :60 rest 4x25m travel tread, :60 rest 12x100m css w/ fins, :45 rest PM 20 min to build to a heavy single front squat,…

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SOF WOD Mar 6

By Wods

AM Run 16x :20 hill sprints, :60 rest Right into 15 min aerobic jog PM EMOM x 8: Clean @ 65% Then: 10 to 1 Thruster 115/75 Cal Row x…

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SOF WOD Mar 5

By Wods

AM Swim 1500m CSS active recovery PM 12-10-8-6 DB Curl Tri Kick Back DB Shoulder Press Upright row SA DB Row *:30 rest between each rep range, complete all 4…

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