SOF WOD Jan 14

By | Wods

AM Swim 200 choice warm up 10x25m underwater, :45 rest 12x200m css w/ fins, 500m pace, :90 rest 10 min of treading PM Bent Over Row 5×8, climbing to heavy…

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SOF WOD Jan 13

By | Wods

AM Run 90 min LSD Then: 300 push ups 200 sit ups 100 chin ups * break it up any way PM Deadlift 6×2 @ 30X1, 2 min rest, climbing…

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SOF WOD Jan 10

By | Wods

AM Run 45 min Fartlek, :10 sprint, :50 aerobic jog Then: Every waking hour conduct 20 diamond push ups PM Back Squat 5×6, climbing to a heavy 6 rep, 2…

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SOF WOD Jan 9

By | Wods

AM Swim 25 min ez freestyle or css PM 4x @ 70% effort :60 row for cals :60 Banded Tri ext :60 ski for cals :60 flutter kicks :60 DB…

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SOF WOD Jan 8

By | Wods

AM Ruck 3x100m lunge w/ 55#, 1k ruck after each. PM Bench Press 5×6, build to a heavy 6 rep Then: 3 Rounds: 21/18 Cal AB 15 HSPU 9 Squat…

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SOF WOD Jan 7

By | Wods

AM Swim 200 choice warm up 6x50m underwater down, free back, 2 min interval 5x250m css w/ fins and BDU, 2 min rest 5x:60 tread hands out, rest as required…

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SOF WOD Jan 6

By | Wods

AM: 45 min trail run at 70% Then- 8 sets: 10 clapping push ups 10 V-ups PM: Deadlift 5×6, climbing to a heavy 6 rep *2 min. Rest Then- 15…

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SOF WOD Jan 3

By | Wods

AM Run 2 miles @ 7:00 pace -7 min rest 2 miles @ 7:30 pace Then: Every waking hour conduct 40 mountain climbers 4-CY PM Back Squat 5×3 @ 21X1…

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SOF WOD Jan. 1

By | Wods

AM: Ruck 70 minutes mountainous terrain 55# dry PM: Bench Press 5×3 @ 40X1 tempo, climbing *2min. Rest Then- 1k row 30 thrusters 45/35 10 burpee box jumps 24/20 1k…

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SOF WOD Dec. 31

By | Wods

AM: Swim- 300 freestyle increasing effort 500 freestyle time trial Then: 10x 25m underwater, :60 rest 3x :60 tread hands out :60 easy tread hands in PM: 5×3 weighted pull…

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