Category Archives of : SOF WOD

Baseline: Pre SOP, Box Breathing, Rom Drills, 3 rounds, 20 Dips, 20 Chin Ups, 20 KB Swings 55/35# LSD Run, Ruck or Swim Or: Benchmark WOD: “Eva” Five rounds for time of: Run 800 meters 2 pood Kettlebell swing, 30 reps 30 Pull-ups   Durability: 20 Min Warrior Yoga, Hydrate, Fuel and Journal Per POST SOP.

Baseline: Pre SOP, Box Breathing, Rom Drills, 3 rounds, 25 Double Unders, 45/35# Overhead Squat, 10 Strict Pull Ups. LSD Run, Ruck or Swim Or: Benchmark WOD: Running with Angie   2 mile run 100 pull ups 800 meter run 100 push ups 800 meter run 100 situps 2 mile run 100 squats Durability: 20 Min […]

Baseline: Pre SOP, Box Breathing, Rom Drills, 3 rounds, 25 Double Unders, 45/35# Overhead Squat, 10 Strict Pull Ups. LSD Run, Ruck or Swim Or: Hero WOD: “Bull” Two rounds for time of: 200 Double-unders 135 pound Overhead squat, 50 reps 50 Pull-ups Run 1 mile Durability: 2 Mile LSD Run, 20 Min Warrior Yoga, […]

Baseline: Pre SOP, Box Breathing, Rom Drills, Barbell Complex 45 – 95# / 25 – 65# Burpee Chaser LSD Run, Ruck or Swim Or: Hero WOD: Operation Red Wings (Scale as Needed)  4 Rounds 3 Bear Complex (95/135) 200m Run 8 Barbell Burpees (95/135) 200m Run 8 Thrusters (95/135) 200m Run Durability: 2 Mile LSD […]