SOF WOD Feb 19

By Wods

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

By Wods

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

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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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SOF WOD Feb 14

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AM Run 45 min fartlek, :20 hard effort, :40 ez jog Then: Every waking hour conduct 20 Chinese push ups PM E2MOM x 8 Clean Pull + Hang Clean (knee)…

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SOF WOD Feb 13

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AM 30 min ez fin, active recovery PM 30 EMOM 1-10: 10 Ab mat sit ups + 10 push ups 11-20: 10 Goblet Squats 1.5/1 21-30: 10 KBS 2/1.5

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SOF WOD Feb 12

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AM Ruck 5 mile road march 75#, no running PM E2MOM x 8 2 Push Press + Push Jerk, climbing to RPE 7, technique driven reps Then: 6 AMRAP 5…

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SOF WOD Feb 11

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AM Swim 300 swim/kick/pull 6x25m underwater, 5 strokes, :60 rest 3x1k, CSS, lead arm trail arm, freestyle w/ fins. 4 min rest 200 choice cool down PM Front Squat 5×5,…

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SOF WOD Feb 7

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AM 30 min mountainous trail run for distance Then: Every waking hour conduct 20 V-Ups PM E2MOM x 8 Squat Clean + Hang Squat Clean (Knee), climbing to 70% Then:…

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SOF WOD Feb 6

By Wods

AM 1k swim 5k jog 10k bike *all active recovery PM 25 AMRAP 50m SA KB Farmers Walk (each) 20 Hollow Rocks 50m SA bottoms up KB carry (each) 20…

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