#sofwods

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SOFWOD for Fri June 22 AM Run: Hill Sprints 20 x :20 ME, :40 EZ jog, right into 20 min aerobic jog Then: Every waking hour conduct 30 jumping lunges, 4-ct PM Front Squat, 15 min to  build to a heavy 4 rep Then: Wtd Step ups, 3 x 8 each, Then: 5 AMRAP 8 T2B 8 Squat Clean 115/85 -5 min rest 5 AMRAP 8 S2O 115/85 2 Rope Climbs #getselected #pj #pararescue #specialforces #greenberet #seal #ranger #cct #tacp #rescueswimmer #csar #selection #indoc #rasp #buds #militaryathlete #getselected #sfas #marsoc #recon #airforce #army #navy #usmc #specialoperations #sofwods #og
SOFWOD for Thur June 21 Active Recovery Day 5x Lateral DB raise Tri Kick Back Front Plate Raise Double arm DB Hammer Curl *:45 @ each station, :15 transition, 2 min rest between rounds Then: 15 min EZ CSS swim #getselected #pj #pararescue #specialforces #greenberet #seal #ranger #cct #tacp #rescueswimmer #csar #selection #indoc #rasp #buds #militaryathlete #getselected #sfas #marsoc #recon #airforce #army #navy #usmc #specialoperations #sofwods #og
SOFWOD for Wed June 20 Happy 66th Birthday US Army Special Forces! AM Ruck 7 miles, mountainous terrain, 55# dry, 15 min pace PM Deadlift, 6 x 4, climbing to heavy 4 rep Then: For Time: 100/90 Cal AB *EMOM 8 pull ups, start w/ pull ups 100 WB 20/14 *EMOM 8 push ups #getselected #pj #pararescue #specialforces #greenberet #seal #ranger #cct #tacp #rescueswimmer #csar #selection #indoc #rasp #buds #militaryathlete #getselected #sfas #marsoc #recon #airforce #army #navy #usmc #specialoperations #sofwods #og
#Repost @sofwods (@get_repost ) ・・・ SOFWOD for Wed May 9 AM Ruck 8 mile road march 45# Then: 100 wtd Dips #25 /10 for time PM Deadlift 3 x 12, climbing Then: AMRAP @ 75% of 1RM Deadlift Then: 3 Rds: 20 alt wtd step ups 24"/20" #1 .5/1p KB in goblet position 40m suicide sprint (10m course) 20 Cal Assault Bike 40m suicide sprint 3 rope climbs #getselected #pj #pararescue #specialforces #greenberet #seal #ranger #cct #tacp #rescueswimmer #csar #selection #indoc #rasp #buds #militaryathlete #getselected #sfas #marsoc #recon #airforce #army #navy #usmc #specialoperations #sofwods #og
SOFWOD for Tues June 19 AM Swim 200 choice warm up 3 x 500m lead arm trail arm w/ fins, sub 2 min/100m pace, :60 rest 5 min tread accumulation w/ 10# brick 200 choice cool down PM 5 x 4, Push Press, TnG, start @ 65% and climb to AHAP Then: 3 x 8, SA DB Seated Arnold Press (each) Then: 500m Ski 10 Power Cleans 205/125 500m Row 10 Power Cleans 205/125 #getselected #pj #pararescue #specialforces #greenberet #seal #ranger #cct #tacp #rescueswimmer #csar #selection #indoc #rasp #buds #militaryathlete #getselected #sfas #marsoc #recon #airforce #army #navy #usmc #specialoperations #sofwods #og
SOFWOD for Mon June 18 AM Run: 4 miles @ 7:30 pace Then: 5x :60 ME narrow push ups :60 rest :60 ME flutter kicks :60 rest PM Back Squat 6 x 4, start @ 70% and climb to AHAP Then: 5 Sets: 3 min Window: 40 DU 15 Box Jumps 24/20 AMRAP Full Snatch 115/85, in remaining time *:60 rest between sets #getselected #pj #pararescue #specialforces #greenberet #seal #ranger #cct #tacp #rescueswimmer #csar #selection #indoc #rasp #buds #militaryathlete #getselected #sfas #marsoc #recon #airforce #army #navy #usmc #specialoperations #sofwods #og
SOFWOD for Fri June 15 AM Run: 8 x 400m on a track, 1:30 pace, 1:1 work to rest Then: Every waking hour conduct 50 wide push ups PM Front Squat 3 x 5 @ 65%+ Then: 3 x 10m front rack walking lunge, AHAP Then: 3 Rds of Sprints: :60 ME Assault Bike for Cals 2 min Rest :60 ME Row For Cals 2 min Rest :60 ME Ski Erg for Cals 2 min Rest #getselected #pj #pararescue #specialforces #greenberet #seal #ranger #cct #tacp #rescueswimmer #csar #selection #indoc #rasp #buds #militaryathlete #getselected #sfas #marsoc #recon #airforce #army #navy #usmc #specialoperations #sofwods #og
When there is no time for a good hike make one with the babies #eberlestock #getoutthere #sofwods #sofwodsproblems #givingmamaabreak
SOFWOD for Wed June 13 AM Ruck 45 min of stairs, 55# Then: 50 Bench Press @ Bodyweight, AFAP PM Deadlift 6 x 5, start @ 60% and climb Then: 21-15-9 C2B Cal Assault Bike Front Squat 115/85 #getselected #pj #pararescue #specialforces #greenberet #seal #ranger #cct #tacp #rescueswimmer #csar #selection #indoc #rasp #buds #militaryathlete #getselected #sfas #marsoc #recon #airforce #army #navy #usmc #specialoperations #sofwods #og
Monday night fights always a good time 😊😊#payedhim #paytheman #sofwods #neverquit #nevergiveup
SOFWOD for Tues Jun 12 AM Swim: 35 min Open Water lead arm trail arm with fins, for distance Then: Wtd Chin Ups 5 x 5, climb to AHAP PM Shoulder Press, Find 5RM Then: 6 Sprint Sets: 15 KBS 2/1.5 pood 5 Burpee 15 Cal Row *:90 rest, record total time including rest #getselected #pj #pararescue #specialforces #greenberet #seal #ranger #cct #tacp #rescueswimmer #csar #selection #indoc #rasp #buds #militaryathlete #getselected #sfas #marsoc #recon #airforce #army #navy #usmc #specialoperations #sofwods #og
SOFWOD for Mon Jun 11 AM Run: 6 mile LSD Then: 2 min ME push ups 1 min rest 2 min ME sit ups 1 min rest 1 min ME pull ups PM Back Squat 6 x 5, start @ 60% and climb Then: 25 AMRAP 1 Power Clean 205/125 3 HSPU 5 WB 20/14 #getselected #pj #pararescue #specialforces #greenberet #seal #ranger #cct #tacp #rescueswimmer #csar #selection #indoc #rasp #buds #militaryathlete #getselected #sfas #marsoc #recon #airforce #army #navy #usmc #specialoperations #sofwods #og
SOFWOD for Sat June 9 1 Mile run 20 Wall walls 40m Duck walk 800m Run 30 Wall balls 50m Bear crawl 400m Run 40 KBS #1 .5p 60m OH plate walking lunge #45 200m Run 50 Box jumps 70m Crab walk #getselected #pj #pararescue #specialforces #greenberet #seal #ranger #cct #tacp #rescueswimmer #csar #selection #indoc #rasp #buds #militaryathlete #getselected #sfas #marsoc #recon #airforce #army #navy #usmc #specialoperations #sofwods #og
SOFWOD for Fri June 8 AM Run 2 mile time trail on a track Then: Every waking hour conduct 30 diamond push ups PM Front Squat 3 x 6,  start @ 65% and climb Then: AMRAP @ 80% Then: 4 Rds: 400m run 15 OHS 95/65 5 MU #getselected #pj #pararescue #specialforces #greenberet #seal #ranger #cct #tacp #rescueswimmer #csar #selection #indoc #rasp #buds #militaryathlete #getselected #sfas #marsoc #recon #airforce #army #navy #usmc #specialoperations #sofwods #og
SOFWOD for Thur June 7 Active Recovery Day 50 Front Plate Raises 45/25 50 Lateral DB Raise 50 Bent Over Double arm DB Row 50 DB Bench 50 DB Shoulder Press 50 Strict Pull Ups #getselected #pj #pararescue #specialforces #greenberet #seal #ranger #cct #tacp #rescueswimmer #csar #selection #indoc #rasp #buds #militaryathlete #getselected #sfas #marsoc #recon #airforce #army #navy #usmc #specialoperations #sofwods #og
SOFWOD for Wed June 6 D - Day, 1944 - Operation Overlord "People sleep peaceably in their beds at night only because rough men stand ready to do violence on their behalf" #neverforget AM Ruck 1 hour, 55#, mountainous terrain, for distance Then: 50 8-ct body builders w/ 20# vest PM Deadlift 5 x 6, start @ 65% and climb Then: E2MOM x 10 Sets: 20m Suicide Sprint 20m SA OH KB Carry 1.5/1 pood (10m each arm) 10 T2B 30 DU #getselected #pj #pararescue #specialforces #greenberet #seal #ranger #cct #tacp #rescueswimmer #csar #selection #indoc #rasp #buds #militaryathlete #getselected #sfas #marsoc #recon #airforce #army #navy #usmc #specialoperations #sofwods #og
SOFWOD for Tues Jun 5 AM Swim: 300 swim/kick/pull 6 x 50m underwater down, free back, 1:45 interval 200m travel tread, UB 6 x 200m CSS w/ fins and shirt, @ 500m pace, 2 min rest 3 x 2 min buddy breathing session, rest as required PM Shoulder Press 4 x 6, start @ 65% and climb to AHAP Then: AMRAP Push Press @ 80% of 1RM Then: 2 x AMRAP Strict Pull Ups @ 5051 tempo, rest as required Then: 2 Rds 12 Power Snatch 135/95 12 Bar Facing Burpee 2 Rds: 12 Power Cleans 135/95 12 Bar Facing Burpee #getselected #pj #pararescue #specialforces #greenberet #seal #ranger #cct #tacp #rescueswimmer #csar #selection #indoc #rasp #buds #militaryathlete #getselected #sfas #marsoc #recon #airforce #army #navy #usmc #specialoperations #sofwods #og
SOFWOD for Mon Jun 4 AM Run: 70 min LSD Then: 5 min ME Push Ups 5 min rest 5 min ME Sit Ups PM Back Squat 5 x 6, start @ 65% and climb to AHAP w/o hitting failure, 2 min rest Then: 1k ski 50 Wall Balls 20/14 30 Pull Ups -3 min rest 750m ski 40 WB 20 Pull Ups -3 min rest 500m ski 30 WB 10 Pull Ups #getselected #pj #pararescue #specialforces #greenberet #seal #ranger #cct #tacp #rescueswimmer #csar #selection #indoc #rasp #buds #militaryathlete #getselected #sfas #marsoc #recon #airforce #army #navy #usmc #specialoperations #sofwods #og
SOFWOD for Sat June 2 21-15-9 Calorie Bike 200m Sprint (after each) 15-12-9 Cal Row 400m Sprint 12-9-6 Burpee 800m Sprint Then: 200 4ct Flutters with fins #getselected #pj #pararescue #specialforces #greenberet #seal #ranger #cct #tacp #rescueswimmer #csar #selection #indoc #rasp #buds #militaryathlete #getselected #sfas #marsoc #recon #airforce #army #navy #usmc #specialoperations #sofwods #og
SOFWOD for Fri June 1 AM Run: 3 miles on a track -7 min rest 2 miles on a track -7 min rest 1 mile on a track * ALL at 8 min pace PM Front Squat 3 x 5 @ 65% Then: 3 x 10m front rack walking lunge @ moderate load Then: 500m Row 50 Ring Dips 50 Box Jumps 24/20 50 S2O 95/65 50 KBS 1.5/1 pood 500m Row #getselected #pj #pararescue #specialforces #greenberet #seal #ranger #cct #tacp #rescueswimmer #csar #selection #indoc #rasp #buds #militaryathlete #getselected #sfas #marsoc #recon #airforce #army #navy #usmc #specialoperations #sofwods #og
SOFWOD for Thur May 31 Active Recovery Day 4 Rounds :30 AMRAP @ Each station, on each arm, :30 transition DB Tri Kick backs DB Curl OH DB Tri extension DB reverse curl Then: 5 x 12 Double arm DB bent over row 5 x 5 Pendlay Row #getselected #pj #pararescue #specialforces #greenberet #seal #ranger #cct #tacp #rescueswimmer #csar #selection #indoc #rasp #buds #militaryathlete #getselected #sfas #marsoc #recon #airforce #army #navy #usmc #specialoperations #sofwods #og
SOFWOD for Wed May 30 AM For Time: 2k lead arm trail arm w/ fins 3 mile jog 5k row PM Deadlift 3 x 5 @ 65% Then: 3 x 5 SL DL @ 30X1 tempo Then: 6 Sprint Sets: 7 SA DB Thruster (each) 50/35 20m burpee broad jump *:60 rest between each set #getselected #pj #pararescue #specialforces #greenberet #seal #ranger #cct #tacp #rescueswimmer #csar #selection #indoc #rasp #buds #militaryathlete #getselected #sfas #marsoc #recon #airforce #army #navy #usmc #specialoperations #sofwods #og
SOFWOD for Tues May 29 Active Recovery from Murph/Pedro 5X :60 Flutter kicks :60 Assault Bike :60 ab mat sit ups :60 Row :60 DU #getselected #pj #pararescue #specialforces #greenberet #seal #ranger #cct #tacp #rescueswimmer #csar #selection #indoc #rasp #buds #militaryathlete #getselected #sfas #marsoc #recon #airforce #army #navy #usmc #specialoperations #sofwods #og
Some gave all...never forget!! SOFWOD for Mon May 28 "Murph" 1 Mile run 100 Pull ups 200 Push ups 300 Air squats 1 Mile run Rx: #20 Vest #getselected #pj #pararescue #specialforces #greenberet #seal #ranger #cct #tacp #rescueswimmer #csar #selection #indoc #rasp #buds #militaryathlete #getselected #sfas #marsoc #recon #airforce #army #navy #usmc #specialoperations #sofwods #og
Pedro 66 workout @southcltcrossfit ! Nothing better than a hero wod with the family! @elivatenutrition @lyftrx @toml_foundation @savage_barbell @bornprimitive #elivateyourself #pedro66 #Repost @sofwods with @get_repost ・・・ SOFWOD for Sat May 26 In honor of some brothers that gave all “Pedro 66” For Time: 6600 lbs of Pressing 400m Farmers carry #2p 6600 lbs of Squatting 400m Farmers carry #2p   6600 lbs of Deadlift 400m Farmers carry #2p *Must complete all 6600 lbs prior to moving on to next modality. Any pressing (shoulder press, push press, bench press, etc), squatting (front, back, overhead, etc) and deadlifting variations are allowed. Plan ahead, so you don’t need to do complex math algorithms in the middle of this beast. #getselected #pj #pararescue #specialforces #greenberet #seal #ranger #cct #tacp #rescueswimmer #csar #selection #indoc #rasp #buds #militaryathlete #getselected #sfas #marsoc #recon #airforce #army #navy #usmc #specialoperations #sofwods #og
SOFWOD for Sat May 26 In honor of some brothers that gave all “Pedro 66” For Time: 6600 lbs of Pressing 400m Farmers carry #2p 6600 lbs of Squatting 400m Farmers carry #2p   6600 lbs of Deadlift 400m Farmers carry #2p *Must complete all 6600 lbs prior to moving on to next modality. Any pressing (shoulder press, push press, bench press, etc), squatting (front, back, overhead, etc) and deadlifting variations are allowed. Plan ahead, so you don’t need to do complex math algorithms in the middle of this beast. #getselected #pj #pararescue #specialforces #greenberet #seal #ranger #cct #tacp #rescueswimmer #csar #selection #indoc #rasp #buds #militaryathlete #getselected #sfas #marsoc #recon #airforce #army #navy #usmc #specialoperations #sofwods #og
SOFWOD for Fri May 25 AM Run: 4 x 200m sprints, 1:3 work to rest 3 x 400m, 1:1 2 x 800m, 1:1 1 miles AFAP Then: Every waking hour conduct 2 min front leaning rest PM Front Squat 3 x 5 @ 65% Then: 25 AMRAP @ 70% 20/18 Cal Ski 7 Thrusters 75/45 20/18 Cal AB 7 Thrusters 75/45 20/18 Cal Row 7 Thrusters 75/45 #getselected #pj #pararescue #specialforces #greenberet #seal #ranger #cct #tacp #rescueswimmer #csar #selection #indoc #rasp #buds #militaryathlete #getselected #sfas #marsoc #recon #airforce #army #navy #usmc #specialoperations #sofwods #og
SOFWOD for Thur May 24 Active Recovery Day Hip Thrusts 4 x 12 GHD Hip Extension 5 x 10 5 Rds: 10 Double arm DB Curls, 20X1 tempo 10 skull crushers + 15 close grip bench *rest as required Then: 20 min AD zone 1 #getselected #pj #pararescue #specialforces #greenberet #seal #ranger #cct #tacp #rescueswimmer #csar #selection #indoc #rasp #buds #militaryathlete #getselected #sfas #marsoc #recon #airforce #army #navy #usmc #specialoperations #sofwods #og
SOFWOD for Wed May 23 AM Ruck 8 Rds: 400m 75# 12 walking lunge Then: 300 flutter kicks 4-ct for time PM Deadlift 5 x 8, climbing, all tough sets, but not to failure Then: 15-12-9 Hang Power Snatch 95/65 C2B -3 min rest 12-9-6 Hang Power Snatch 115/85 MU #getselected #pj #pararescue #specialforces #greenberet #seal #ranger #cct #tacp #rescueswimmer #csar #selection #indoc #rasp #buds #militaryathlete #getselected #sfas #marsoc #recon #airforce #army #navy #usmc #specialoperations #sofwods #og
SOFWOD for Tues May 22 AM Swim 300 warm up swim/kick/pull 500 freestyle for time 3 min tread accumulation, hands out 300 freestyle for time 3 min tread accumulation, hands out 100 freestyle for time PM 4 x 8 Shoulder Press, climbing Then: AMRAP Push Press @ 75% of 1RM Then: 5x 3 AMRAP 100m run 15 Air Squats 8 Burpee *:60 rest between sets, pick up where you leave off. #getselected #pj #pararescue #specialforces #greenberet #seal #ranger #cct #tacp #rescueswimmer #csar #selection #indoc #rasp #buds #militaryathlete #getselected #sfas #marsoc #recon #airforce #army #navy #usmc #specialoperations #sofwods #og
SOFWOD for Mon May 21 AM Run: 6 mile LSD Then: 5 rds: 40 push ups 30 sit ups 20 v-ups 10 pull ups PM Back Squat, 5 x 8, climbing to AHAP Then: Bulgarian Split Squat 3 x 4 (each), 30X1 tempo Then: 16 AMRAP: 9 Floor Press 135/75 5 Strict Pull Ups 5 Strict Ring Dips 9 Bent Over Row 135/75 #getselected #pj #pararescue #specialforces #greenberet #seal #ranger #cct #tacp #rescueswimmer #csar #selection #indoc #rasp #buds #militaryathlete #getselected #sfas #marsoc #recon #airforce #army #navy #usmc #specialoperations #sofwods #og
SOFWOD for Fri May 18 AM Swim: 300 warm up increasing effort 1500m CSS w/ BDUs 5 min tread w/ BDUs Then: Every waking hour conduct 40 Jumping Lunges 4-ct PM Front Squat 3 x 10, climbing AMRAP @ 70% of 1RM front squat Then: 3 Rds, AFAP: 400m Run 21 KBS 1.5/1 pood 12 Pull Ups #getselected #pj #pararescue #specialforces #greenberet #seal #ranger #cct #tacp #rescueswimmer #csar #selection #indoc #rasp #buds #militaryathlete #getselected #sfas #marsoc #recon #airforce #army #navy #usmc #specialoperations #sofwods #og
In honor of Joshua Whitaker SOFWOD for Thur May 17 Active Recovery Day Back Rack Shoulder Press 5 x 8, moderate Lateral DB raise, 2x 12-10-8-6, :30 rest between each Banded Face Pulls 3 x 15 Wtd Dips 5 x 8 Then: 20 min AB Zone 1 #getselected #pj #pararescue #specialforces #greenberet #seal #ranger #cct #tacp #rescueswimmer #csar #selection #indoc #rasp #buds #militaryathlete #getselected #sfas #marsoc #recon #airforce #army #navy #usmc #specialoperations #sofwods #og
PJ’s + Navy Seals hauling casualties up a hill after an intense engagement. ... Who is interested in either one of these careerfields? ... . . . . . #airforce #military #sof #cct #marines #pj #specialforces #army #militaryathlete #earnednotgiven #marsoc #navy #afsoc #specialoperations #usaf #swcc #ranger #tacp #pararescue #jtac #sofwods #fitness #greenberet #sowt #seal #buds #recon #militarytraining #athlete #specialtactics
We just like the stache! SOFWOD for Wed May 16 AM Ruck 3 miles 55#, mixed terrain, AFAP Then: 10 – 1 Bench Press @ body weight, AFAP PM Deadlift 4 x 10, climbing Then: Bulgarian Deadlift 2 x 8 (each) Then: 25 AMRAP 20/18 cal row 25 Ab Mat Sit Ups 20/18 cal Bike 25 Ab Mat Sit Ups 20/18 cal Ski erg 25 Ab Mat Sit Ups #getselected #pj #pararescue #specialforces #greenberet #seal #ranger #cct #tacp #rescueswimmer #csar #selection #indoc #rasp #buds #militaryathlete #getselected #sfas #marsoc #recon #airforce #army #navy #usmc #specialoperations #sofwods #og
SOFWOD for Tues May 15 AM Swim: 300 swim/kick/pull 50 x 25m 1) sprint freestyle 2) finger tip drag drill 3) sprint freestyle 4) catch up drill *:30 rest 300 breaststroke cool down PM Shoulder Press 3 x 10, climbing AMRAP @ 70% Then: Pull Ups 2 x AMRAP, 2 min rest Then: 20 EMOM 5 OHS 115/75 12 WB 20/14 *score = successful rounds #getselected #pj #pararescue #specialforces #greenberet #seal #ranger #cct #tacp #rescueswimmer #csar #selection #indoc #rasp #buds #militaryathlete #getselected #sfas #marsoc #recon #airforce #army #navy #usmc #specialoperations #sofwods #og
SOFWOD for Mon May 14 AM Run 3 mile time trial Then: 200 push ups 200 sit ups 100 pull ups *any order for time PM Back Squat 4 x 10, climbing Then: Barbell Step Ups 3 x 8 (each), 16-20″ Then: 50/45 Cal Bike 40 T2B 30 Power Cleans 135/95 20 Burpee 10 MU #getselected #pj #pararescue #specialforces #greenberet #seal #ranger #cct #tacp #rescueswimmer #csar #selection #indoc #rasp #buds #militaryathlete #getselected #sfas #marsoc #recon #airforce #army #navy #usmc #specialoperations #sofwods #og
SOFWOD for Sat May 12 Apache Driver Abby passing on her passion to the younger generation. Keep crushing it! 1 Mile Ruck #75 /55 25 C2B 20 Burpee box jumps 24/20" 15 HSPU 800m Farmers carry #2 /1.5p 15 OHS #135 /115 20 Tire flips (heavy) 25 Wall balls #30 /20 1 Mile ruck #75 /55 Cash out: 200 4ct Flutters w/ boots #getselected #pj #pararescue #specialforces #greenberet #seal #ranger #cct #tacp #rescueswimmer #csar #selection #indoc #rasp #buds #militaryathlete #getselected #sfas #marsoc #recon #airforce #army #navy #usmc #specialoperations #sofwods #og
SOFWOD for Fri May 11 Hope all our nurse friends had a great week! AM Pool: 200 warm up choice 10 x 25m underwater, 5 strokes or less, :45 rest 8 x 5m mask and snorkel recovery, :30 rest 6 x 250m CSS w/ fins, :60 rest 4 x :60 tread hands out, :30 rest Then: Every waking hour conduct 30 v-ups PM Front Squat 3 x 12, all tough working sets Then: Cossack Squat 3 x 10 (each) Then: 1k row 30 Thrusters 75/45 30 HSPU 30 Thrusters 75/45 1k row #getselected #pj #pararescue #specialforces #greenberet #seal #ranger #cct #tacp #rescueswimmer #csar #selection #indoc #rasp #buds #militaryathlete #getselected #sfas #marsoc #recon #airforce #army #navy #usmc #specialoperations #sofwods #og
These Things We Do, That Others May Live 👣 ———— Think this is your higher calling? Have Questions? DM us! ——— Content Produced By: @thatboycanine . . . . #military #sof #cct #pj #marines #specialforces #army #militaryathlete #airforce #navy #marsoc #earnednotgiven #tacp #indoc #success #afsoc #specialoperations #usaf #buds #pararescue #jtac #greenberet #ranger #seal #sowt #sofwods #fitness #militarytraining #swcc #athlete
SOFWOD for Thur May 10 Active Recovery Day 8 to 1 to 8: Barbell Curl 8 to 1 to 8: Skull Crushers 8 to 1 Ring Push Ups, 30X1 tempo 8 to 1 Ring Row, 30X1 tempo Then: 20 min AB Zone 1 #getselected #pj #pararescue #specialforces #greenberet #seal #ranger #cct #tacp #rescueswimmer #csar #selection #indoc #rasp #buds #militaryathlete #getselected #sfas #marsoc #recon #airforce #army #navy #usmc #specialoperations #sofwods #og
SOFWOD for Wed May 9 AM Ruck 8 mile road march 45# Then: 100 wtd Dips #25 /10 for time PM Deadlift 3 x 12, climbing Then: AMRAP @ 75% of 1RM Deadlift Then: 3 Rds: 20 alt wtd step ups 24"/20" #1 .5/1p KB in goblet position 40m suicide sprint (10m course) 20 Cal Assault Bike 40m suicide sprint 3 rope climbs #getselected #pj #pararescue #specialforces #greenberet #seal #ranger #cct #tacp #rescueswimmer #csar #selection #indoc #rasp #buds #militaryathlete #getselected #sfas #marsoc #recon #airforce #army #navy #usmc #specialoperations #sofwods #og
PJ Chief Dave Keeton On The Left 👣 ... This man is a tenacious legend! We have included an excerpt from the 24th SOW below. ... Over the course of his time as a PJ, he attained paramedic, static line and freefall jumpmaster, and dive medical tech qualifications. He trained a generation of new PJs, earning the Outstanding Instructor Award and serving as interim Commandant of Indoctrination –the first chapter of the PJ pipeline infamous for its high standards “I love pararescue: I loved my career, I loved the men I served with and the ST community as a whole,” said Keaton. “That’s why I stuck around it for so long: it was home for me.” Keaton deployed more than 15 times throughout his career in support of Operations FIERY VIGIL, SOUTHERN and NORTHERN WATCH, JOINT ENDEAVOR, ENDURING FREEDOM, IRAQI FREEDOM, COPPER DUNE and NEW DAWN. . Each deployment served to showcase Keaton’s courage; he was credited numerous times with charging behind enemy lines to rescue fallen teammates and save lives – epitomizing the pararescue creed – “These things we do … that others may live.” “He set the standard for service in a selectively-manned unit tasked with the nation’s toughest missions, including a hostage rescue in 2008 and a combat military free fall infiltration in Afghanistan in 2009,” said Flatten. . Leaders in Special Tactics describe him as an “absolute juggernaut,” “trusted advisor and right hand man,” “the most powerful SNCO I’ve ever supervised,” “proven warrior and leader”….and most importantly to many Special Tactics Airmen, “trusted teammate.” ... . . . . . #military #sof #cct #pj #marines #specialforces #army #militaryathlete #airforce #navy #marsoc #earnednotgiven #tacp #indoc #success #afsoc #specialoperations #usaf #buds #pararescue #jtac #greenberet #ranger #seal #sowt #sofwods #fitness #militarytraining #swcc #athlete
SOFWOD for Tues May 8 AM Swim 8 x 200m lead arm trail arm w/ fins, 60%, :90 rest 8 x 100m Freestyle w/ fins, 70%, :60 rest 8 x 50m CSS w/ fins, 90%, :30 rest PM Shoulder Press 2 x 10 Push Press 2 x 10 *all tough working sets Seated Arnold Press 2 x 12 Then: 10 to 1 Pull Ups 3 x DU Hang Power Clean 135/95 3 x DU #getselected #pj #pararescue #specialforces #greenberet #seal #ranger #cct #tacp #rescueswimmer #csar #selection #indoc #rasp #buds #militaryathlete #getselected #sfas #marsoc #recon #airforce #army #navy #usmc #specialoperations #sofwods #og
SOFWOD for Mon May 7 AM Run 60 min LSD Then: 5x :60 ME wide push ups :60 rest :60 ME Flutter kick :90 rest PM Back Squat 3 x 14, all tough working sets, but not to failure, 2 min rest. AMRAP @ 70%, only 1 second pause at the top of every rep. Then: Single leg hip thrusts 3 x 8 (each) Then: AFAP: 500m Row 20 Thrusters  95/65 20 Lateral Over the bar burpee #getselected #pj #pararescue #specialforces #greenberet #seal #ranger #cct #tacp #rescueswimmer #csar #selection #indoc #rasp #buds #militaryathlete #getselected #sfas #marsoc #recon #airforce #army #navy #usmc #specialoperations #sofwods #og
Who wants to infil on one of these bad boys?⚡️ A U.S. Air Force CV-22 Osprey prepares and takes off in support of Emerald Warrior. The Osprey is a versatile, self-deployable aircraft that offers increased speed and range over other rotary-wing aircraft, enabling Air Force Special Operations Command aircrews to execute long-range special operations missions, any time, any place. . . . . . #airforce #military #sof #cct #pj #marines #specialforces #army #earnednotgiven #militaryathlete #marsoc #navy #afsoc #specialoperations #usaf #swcc #pararescue #ranger #sowt #sofwods #fitness #tacp #greenberet #seal #jtac #buds #recon
Airmen from the 125th Special Tactics Squadron, Oregon Air National Guard, and U.S. Army Special Forces soldiers "fast-rope." . . . . . . #airforce #military #sof #cct #pj #marines #specialforces #army #earnednotgiven #militaryathlete #marsoc #navy #afsoc #specialoperations #usaf #swcc #pararescue #ranger #sowt #sofwods #fitness #tacp #greenberet #seal #jtac #buds #recon
SOFWOD for Sat May 5 200m OH barbell carry #95 2:00 ME T2B 2:00 ME DU 200m OH BB carry #95 2:00 ME KBS #1 .5p 2:00 ME Box jump overs 24" 200m OH BB carry #95 2:00 ME Wall balls #20 2:00 ME HSPU 200m OH BB carry #95 Then: 1.5 mile run for time #getselected #pj #pararescue #specialforces #greenberet #seal #ranger #cct #tacp #rescueswimmer #csar #selection #indoc #rasp #buds #militaryathlete #getselected #sfas #marsoc #recon #airforce #army #navy #usmc #specialoperations #sofwods #og
A U.S. Army Task Force Brawler CH-47F Chinook flight engineer sits on the ramp while conducting a training exercise with a Guardian Angel team. . . . . . . #airforce #military #sof #cct #pj #marines #specialforces #army #earnednotgiven #militaryathlete #marsoc #navy #afsoc #specialoperations #usaf #swcc #pararescue #ranger #sowt #sofwods #fitness #tacp #greenberet #seal #jtac #buds #recon
SOFWOD for Fri May 4 AM Run: 5 x 800m, sub 3:15, 1:1 work to rest 3 x 400m, sub 1:25, 1:2 work to rest Then: Every waking hour conduct 65 push ups PM Front Squat 3 x 5 @ 65% Then: E3MOM x 8 12 alt DB Snatch 50/35 20m SA DB front rack walking lunge (10m each) 12 Box Jump Overs Then: 3 x :45 wtd front leaning rest on the rings, :45 rest #getselected #pj #pararescue #specialforces #greenberet #seal #ranger #cct #tacp #rescueswimmer #csar #selection #indoc #rasp #buds #militaryathlete #getselected #sfas #marsoc #recon #airforce #army #navy #usmc #specialoperations #sofwods #og
19yrs ago these dudes rescued a downed pilot in Serbia - that pilot is now the AF Chief of Staff SOFWOD for Thur May 3 4 x 8-12 reps DB Lateral Raise 4 x 8-12 reps DB Front Raise 4 x 8-12 reps Barbell Upright Row 4 x 20 reps KB Shrug 4 x :30 (rest as required) Hollow Rock 4 x :20 (rest as required) V-Up PC: @usafspecopsrecruiting #getselected #pj #pararescue #specialforces #greenberet #seal #ranger #cct #tacp #rescueswimmer #csar #selection #indoc #rasp #buds #militaryathlete #getselected #sfas #marsoc #recon #airforce #army #navy #usmc #specialoperations #sofwods #og
SOFWOD for Wed May 2 AM Ruck: 45 min of stairs,  55# Then: 12 x 3 wtd chin ups 12 x 3 wtd dips 6 x 8 wtd ring push ups PM Build to a heavy single Deadlift Then: 30 AMRAP 150m SA KB Farmers walk 2/1.5 pood (75m each) 250m row 15 OHS 95/65 #getselected #pj #pararescue #specialforces #greenberet #seal #ranger #cct #tacp #rescueswimmer #csar #selection #indoc #rasp #buds #militaryathlete #getselected #sfas #marsoc #recon #airforce #army #navy #usmc #specialoperations #sofwods #og
It begins in the months before you even step foot on a course. It’s in the drown proofing sessions, the rucks, and the exhausting combat runs. How you prepare yourself now will determine the results later on. Prepare like the best or fail like the rest. ... Via: @socomathlete 💀 ... . . . . . #sofprep #socomathlete #ruthlessgroup #airforce #military #sof #cct #pj #marines #specialforces #army #earnednotgiven #militaryathlete #marsoc #navy #afsoc #specialoperations #usaf #swcc #pararescue #ranger #sowt #sofwods #fitness #tacp #greenberet #seal #jtac #buds #recon
Green Beret Benjamin Bitner SOFWOD for Tues May 1 AM Swim 100-200-300-400-500-600-700-800 *with fins, alt lead arm trail arm and CSS by 100s, 2 min rest between each PM Shoulder Press 3 x 5 @ 65% Then: 3 x 10 Alt SA KB Push Press (each) *hold 2 x KBs in front rack and alt SA push press 3 x 10 Alt SA KB Bent Over row (each) Then: 21-15-9 Thrusters 95/65 200m run T2B 200m run #getselected #pj #pararescue #specialforces #greenberet #seal #ranger #cct #tacp #rescueswimmer #csar #selection #indoc #rasp #buds #militaryathlete #getselected #sfas #marsoc #recon #airforce #army #navy #usmc #specialoperations #sofwods #og
SOFWOD for Mon Apr 30 AM Run 3 mile LSD Then: 3x :30 ME wide push ups :30 rest :30 Flutter Kicks :30 rest PM Back Squat 3 x 5 @ 65% Then: 8 Sprint Sets: 10 Cal AB 12 KBS 6 Pull Ups *:60 rest Then: 200 flutter kicks AFAP #getselected #pj #pararescue #specialforces #greenberet #seal #ranger #cct #tacp #rescueswimmer #csar #selection #indoc #rasp #buds #militaryathlete #getselected #sfas #marsoc #recon #airforce #army #navy #usmc #specialoperations #sofwods #og
SOFWOD for Sat Apr 28 1K Row 10 Squat cleans #135 20 T2B 30 Wall balls #20 400m SA KB OH carry #1 .5p (switch as needed) 30 Burpees 20 C2B 10 OHS #135 1K Row #getselected #pj #pararescue #specialforces #greenberet #seal #ranger #cct #tacp #rescueswimmer #csar #selection #indoc #rasp #buds #militaryathlete #getselected #sfas #marsoc #recon #airforce #army #navy #usmc #specialoperations #sofwods #og
SOFWOD for Fri Apr 27 Our boy playing hide and seek back in the day! AM Run: 20 x :20 hill sprints + 5 burpee, :40 rest Then: Every waking hour conduct 60 sit ups PM 20 min to find heavy single Front Squat Then: 2 Rds: 800m Run 30 Deadlift 225/155 50/45 Cal AB 30 HSPU #getselected #pj #pararescue #specialforces #greenberet #seal #ranger #cct #tacp #rescueswimmer #csar #selection #indoc #rasp #buds #militaryathlete #getselected #sfas #marsoc #recon #airforce #army #navy #usmc #specialoperations #sofwods #og
SOFWOD for Thur Apr 26 12-10-8-8 (per arm) DB Bent Over Lateral Raise 7-7-6-6-5-5 Barbell Bent Over Row 3 x 10 Barbell Shrugs 3 x 12 (per arm) DB Curl 3 x 12 Wtd Chinese Push Ups Then: 2k active recovery ski erg #getselected #pj #pararescue #specialforces #greenberet #seal #ranger #cct #tacp #rescueswimmer #csar #selection #indoc #rasp #buds #militaryathlete #getselected #sfas #marsoc #recon #airforce #army #navy #usmc #specialoperations #sofwods #og
SOFWOD for Wed Apr 25 AM Ruck: 4 miles, mountainous terrain, 75# Then: For Time: 100 ring dips 100 chin ups PM 3x 5 SL Barbell Deadlift (each) :30 wtd front leaning rest on rings 8 Good mornings :30 wtd front leaning rest on rings *rest as required Then: 5x 3 AMRAP: 2 MU 4 Full Snatch 115/85 6 Lateral Over the Bar Burpee *:90 rest between sets, pick up where you leave off #getselected #pj #pararescue #specialforces #greenberet #seal #ranger #cct #tacp #rescueswimmer #csar #selection #indoc #rasp #buds #militaryathlete #getselected #sfas #marsoc #recon #airforce #army #navy #usmc #specialoperations #sofwods #og
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