#sofwods

1,004 posts

Loading...
SOFWODS for Fri Sep 21 AM Run: 18 x :20 bleacher sprints, :40 rest + 20 min jog @ 8:30 pace Then: Every waking hour conduct 75 push ups PM Warm Up: 3 min AB 10 air squats :30 squat hold 10 air squats 15 Russian KBS 20m inch worm Then: 30-20-10 KBS 2/1.5 HSPU *200m run after each set of HSPU Then: 20 WB 20/10 8 MU 20 WB 6 MU 20 WB 4 MU 20 WB 2 MU 20 WB *200m run after each set of 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
SOFWODS for Thur Sep 20 AM Swim 20 min ez CSS PM Snatch – 70%x2, 75%x2, 80%x2, 85%+x3 singles (based on feel) Back Squat – 75%x3, 80%x3, 85%x3, 75%x Max reps (not to failure) Then: Broad Jump 5 x ME Then: 10x Ski erg :30 ME/:30 rest, for max calories #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
SOFWODS for Wed Sep 19 AM Ruck 2 hours, 55# dry, mountainous terrain, moderate pace Then: 15 EMOM 10 dips 10 GHD sit ups PM Warm Up 3:00 Bike or Row – 2x 10 Toe Touches w/ OH reach 10 Banded Pull Throughs 10 Hip Circles/direction – Empty barbell 2x 5 Straight Leg RDL 4 Bent Rows 3 Back Rack Lunges/leg 2 Back Squats 1 Full ROM Deadlift Then: 5 Rds: 15/10 Cal Assault Bike 12 Power Cleans 135/95 40 DU 100m SA KB Farmers Walk 2/1.5 (50m each) Then: 5 x 12 Barbell Ab rollers, rest as required #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
This fucking thing. Did some solid oly lifts before killing myself on a metcon. Had some solid bangers to pull me through though. Missing @the_anml_inside in the gym though 30 KB swings @ 2pood 30 burpee box jump overs 30 cal on the assaukt bike #dripdrip #sofwods #britneyradio #militarymuscle #militarymusclecoffee
SOFWODS for Tues Sep 18 AM Swim 300 choice warm up 20 x 100m alt CSS w/ fins, Lead arm trail arm w/ fins, :30 rest 5 x :30 tread w/ 10#, rest as required 5 x 10m mask and snorkel recovery, rest as required PM Snatch High-Pull + Power Snatch (% of PS) – 75%  x 5 Power Clean + Push Jerk (% of PC) – 75% x 5 Push Press – 4×4 Then: For Time: 30 Cal AB 30 Burpee box jump overs 24/20 30 KBS 2/1.5 pood #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
SOFWODS for Mon Sep 17 AM Run 5 miles, sub 8 min pace Then: 100-80-60-40-20 Wide Push Ups Sit Ups PM Warm Up 3:00 Bike or Row – 2x 10 Reverse lunges w/ OH reach back (5/leg) 10 Toe Touch to Squat 10 Knee & Ankle rotations/direction – Empty barbell 5 RDLs 5 Squats 5 Good Mornings 5 Reverse Lunges/leg Then: 6 Sets of 3 min AMRAP: 400m Row 12 Alt DB Snatch 50/35 AMRAP Thruster 75/55 in remaining time. *2 min rest **Score = Thrusters Then: 3x ME Ring L-sit, :60 rest *Score = total time held #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
Thoughts are with our first responder coaches in NC, all first responders and everyone impacted by Hurricane Florence! SOFWODS for Sat Sep 15 100m Bear crawl 400m SA farmers carry #1 .5p 50 OH Walking lunge #65 50 T2B 3K Row 50 Wall balls 50 KBS ##1 .5p 400m SA farmers carry 100m Bear crawl #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
SOFWODS for Fri Sep 14 AM Run: 20 x :20 hill sprint, 1:40 rest walk Then: Every waking hour conduct 15 clapping push ups PM Clean – 80%x2, 83×1, 86%x1, 82%x2, 85%x1, 88%x1 Floating Clean Pull – 90% 3×3 2 Parallel Front Squat + Front Squat – 70% x 4 sets Then: 7x 12/10 Cal Assault Bike 7 Burpee to 6″ target #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
Bub, Rone, Ambo & Sean #benghazi SOFWODS for Thur Sep 13 AM 20 min AB Zone 2 20 min Swim choice 20 min jog PM Warm Up: 3:00 Bike or Row – 2x 10 SA Banded External Rotation/arm 10 SA Banded Chest Press/arm 10 SA Banded Strict Press/arm Then: Run 400m 21 Strict Ring Dips 21 Wtd Step Ups 50/35# DB 21 T2B Run 400m 15 Strict Ring Dips 15 Wtd Step Ups 50/35# DB 15 T2B Run 400m 9 Strict Ring Dips 9 Wtd Step Ups 50/35# DB 9 T2B Run 400m Then: 3x :30 plank :30 R plank :30 L plank :30 hollow rock :30 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
Our response! #DOL SOFWODS for Wed Sep 12 AM Ruck 5 miles, 45#, sub 14 min pace Then: 5 x 8 wtd chin ups 5 x 15 GHD sit ups 5 x 20 Wtd Push Ups PM 3:00 Bike or Row – 2x 10 SA DB Arnold Press (5/arm) 10 DB Floor Press 20 Straight Arm Reverse Shoulder Circles holding 5# plates (arms in T position)  Then: Split Jerk – 80%x2, 83%x1, 86%x1, 82%x2, 85%x1, 88%x1 Back Squat – 65%x8, 70%x6, 75%x4 Jumping Back Squat (% of BS) – 20% 3×3 Then: 100 Cal Row 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
SOFWODS for Tues Sep 11 Never Forget! AM Swim- 300 warm up 20 x 100m alternate CSS and LATA w/ fins, 2:30 interval 5 min tread accumulation w/ 10# 300 back stroke cool down PM “343” In honor of the 343 Firefighters who sacrificed all on 9/11. 100 Deadlifts 155/105 100 S2O 95/65 100 Goblet Squats 1.5/1 pood 43 Burpees #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
SOFWODS for Mon Sep 10 AM Run 90 min LSD Then: 3 x :60 ME wide push ups :60 rest :60 ME flutter kicks :60 rest :60 static hold on pull up rig :60 rest PM Hang Snatch (knee) – 80%x2, 83%x1, 86%x1, 82%x2, 85%x1, 88%x1 Floating Snatch Pull (% of snatch) – 90% 3×3 Snatch Grip Push Press, moderate – 4×4 Then: 10 Thrusters 155/105 10 C2B 5 Thrusters 155/105 5 C2B 10 Thrusters 135/95 10 C2B 5 Thrusters 135/95 5 C2B 10 Thrusters 115/75 10 C2B 5 Thrusters 115/75 5 C2B #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
SOFWODS for Sat Sep 8 ALL with #40 -50 sandbag 800m Run 50 Ground to overhead 40 Shoulder to shoulder 30 Bear hug squats 20 Squat cleans 10 TGU 800m Run 10 TGU 20 Power cleans 30 OHS 40 Push press 50 Over the shoulder toss 800m 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
SOFWODS for Fri Sep 7 AM Every waking hour conduct 30 x 8-ct body builders 5 x 1 mile repeats @ 7:30 pace, 2 min rest walk PM Warm Up: 3:00 Bike or Row – 2x 10 Goblet Squats 10 SA KB Strict Press (5/arm) 10 Vertical Jumps – Barbell Only 5 Clean Pull + 5 Strict Press 4 Muscle Clean + 4 Push Press 3 Front Squat + 3 Push Jerk 2 Tall Clean +  2 Split Jerk 1 Clean + 1 Paused Split Jerk Then: Clean @ 70% 5 x 2 Clean Pull @ 85% 3 x 3 Front Squat @ 70% 3 x 3 Then: 5 Rds: 200m Sprint 25 UB WB 20/14 10 T2B #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
SOFWODS for Thur Sep 6 AM Assault Bike 30 min Zone 2 PM Warm Up 3:00 Bike or Row – 2x 10 Reverse lunges w/ OH reach back (5/leg) 10 Toe Touch to Squat 10 Knee & Ankle rotations/direction – Empty barbell 5 RDLs 5 Squats 5 Good Mornings 5 Reverse Lunges/leg Then: For Time: 100/90 Cal Row 90 Air Squats 80 DU/SUx2 70 Walking Lunge Steps 25/15# plate 60 Push Ups 50 Ring Rows 40 Box Jumps 24/20 30 Goblet Squats 2/1.5 20 Lateral Burpee over the KB 10 Wall walks #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
SOFWODS for Wed Sep 5 AM Ruck 8 mile road march, 45# dry, no running Then: 100 wtd pull ups 80 wtd dips 60 GHD sit ups 40 wtd ring push ups 20 DB man makers PM Warm Up: 3:00 Bike or Row – 2x 10 SA Banded External Rotation/arm 10 SA Banded Chest Press/arm 10 SA Banded Strict Press/arm Then: 10 Bench Press bodyweight 75% 100m SA KB Farmers Walk 2/1.5 (50m each) 9 Bench Press bodyweight 75% 100m SA KB Farmers Walk 2/1.5 (50m each) 8 Bench Press bodyweight 75% 100m SA KB Farmers Walk 2/1.5 (50m each) etc. down to 1 Then: 5 x :60 wtd wall sit w/ KBs in front rack, :60 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
Took some time off for camping. Time to get back to it. Let's see if this Jammer still fits. #tightsqueeze #poolwork #sofwods #wannabe #theyresupposedtobethistight #lowspeedlowdrag #militarymuscle
SOFWODS for Tues Sep 4 AM Swim 300 swim/kick/pull 1500m lead arm trail arm w/ fins, ez recovery pace 10 min ez tread PM Hang Snatch 70% 4 x 2 Snatch Pull 85% 3 x 3 OHS 70% 4 x 2 Then: 8x :30 ME Assault Bike for Cals :30 ME KBS #2 /1.5pood *:60 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
SOFWODS for Mon Sep 3 AM Run 45 min LSD Then: 50 chin ups 150 Push Ups 300 Flutter kicks 4-ct PM Warm Up: 3:00 Bike or Row – 2x 10 SA DB Arnold Press (5/arm) 10 DB Floor Press 20 Straight Arm Reverse Shoulder Circles holding 5# plates (arms in T position)  Then: “Danny” Oakland SWAT Sergeant Daniel Sakai, age 35, was killed on March 21, 2009 in the line of duty along with fellow officers Sergeant Ervin Romans, Sergeant Mark Dunakin, and Officer John Hege. Daniel is survived by wife Jenni and daughter Jojiye. 20 min AMRAP 30 Box Jumps 24/20 20 Push Press 115/85 30 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
SOFWODS for Fri Aug 31 Fair winds and following seas Josh! AM Every waking hour on the hour, conduct 20 4 ct jumping lunges Then: Run: Track work: 3 miles sub 23 min -5 min rest walk 3 miles sub 23 min PM Warm Up: 3:00 Bike or Row – 2x 10 Goblet Squats 10 SA KB Strict Press (5/arm) 10 Vertical Jumps Then: 10 to 1 Back Squat 135/95 DB Hang Power Clean & Jerk 50/35 Then: Core: 10 Candle Sticks 20m SA Front Rack KB carry (10m each) 1.5/1 pood 9 Candle Sticks 20m SA Front Rack KB carry (10m each) 8 Candle Sticks 20m SA Front Rack KB carry (10m each) etc. #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
SOFWODS for Wed Aug 29 Draper Batt. Chief Matthew Burchett, RIP Sir. AM Ruck 4 miles 55# dry, AFAP Then: 300 flutter kicks 4-ct, AFAP PM Warm up: 3:00 Bike or Row – 2x 10 Toe Touches w/ OH reach 10 Banded Pull Throughs 10 Hip Circles/direction – Empty barbell 2x 5 Straight Leg RDL 4 Bent Rows 3 Back Rack Lunges/leg 2 Back Squats 1 Full ROM Deadlift 20 x E2MOM 1 Deadlift 315/205 3 HSPU 5 Wall Balls 7 T2B 9 KBS 1.5/1 pood #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
SOFWODS for Tues Aug 28 AM Swim 300 choice warm up 5 x 500m, w/ fins Alt CSS/LATA by 50s, 2 min rest, 2k pace 5 min tread w/ 10# PM Split Jerk –  77%x3, 80%x2, 83%x1, 79%x3, 82%x2, 85%x1, Heavy Single Back Squat – 65%x10, 70%x8, 75%x6 Jumping Back Squat (% of BS) – 20% 3×3 Then: 25/20 Cal Assault Bike 20 Unbroken Thrusters 95/65 20 UB Pull Ups 25/20 Cal AB #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
SOFWODS for Mon Aug 27 AM Run 3 miles @ 7:30 pace Then: 12 EMOM 12 push ups + 12 sit ups + 5 pull ups PM 5x 8 Bench Press @ 155/85 + AMRAP ring push ups, 2 min rest Then: 800m run 30 Power Clean & Jerk 135/95 800m run 10 Rope Climbs 800m run 30 Front Squat 135/95 800m 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 Fri Aug 24 AM Run 2 miles sub 14 min -5 min rest walk 2 miles sub 14 min then: every waking hour conduct 30 V-Ups PM Clean – 75%x3, 78%x2, 81%x1, 77%x3, 80%x2, 83%x1, One Heavy Single *not tng reps Clean Deadlift – 90%x5, 95% 5×2 2 Parallel Front Squat + 2 Front Squat – 65% x 3, 70% x 3 Then: Death By Suicide Sprints ( 10m course, EMOM) Min 1: 10m AFAP Min 2: 20m AFAP Min 3: 30m AFAP etc. until failure #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 Aug 23 John "Chappy" Chapman #MOH #RIP AM Swim 20 min CSS active recovery PM 3:00 Bike or Row – 2x 10 Reverse lunges w/ OH reach back (5/leg) 10 Toe Touch to Squat 10 Knee & Ankle rotations/direction – Empty barbell 5 RDLs 5 Squats 5 Good Mornings 5 Reverse Lunges/leg  Then: 6 EMOM: 4-6 wtd ring rows, feet on box @ 20X2 tempo Then: 12 Rds, for time: 6 alt step ups #1 .5/1 pood KB (goblet position) 24/20" box 5 T2B or K2C 6 alt step back lunge steps #1 .5/1 pood KB (goblet position) 20 DU or SU Directly into Kicker of: 30 DB Burpee DL for time #50 /35 #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 Aug 22 AM Ruck 30 min of stairs 20 min of farmers carry 2x 1 pood 10 min lunge *45# ruck Then: 50 close grip bench press @ body weight AFAP PM Hang Snatch (Knee) – 75%x3, 78%x2, 81%x1, 77%x3, 80%x2, 83%x1, Heavy Single Snatch Deadlift – 95% 5×2 Snatch Grip Push Press (weight by feel) – 4×5 Then: 1k ski 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 Tues Aug 21 AM Swim: 60 min open water CSS w/ BDUs & fins for distance PM 10-8-6-4-2 Thrusters 135/95 MU – 5 min rest 10-8-6-4-2 Power Clean 135/95 C2B -5 min rest 4x :30 wtd front leaning rest on rings :30 rest :30 hold chest to rings :30 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 Aug 20 AM Run 60 minutes for distance Then: 2 min ME push ups 2 min rest 2 min ME sit ups 2 min rest 2 min ME pull ups PM Warm Up: 3:00 Bike or Row – 2x 10 SA DB Arnold Press (5/arm) 10 DB Floor Press 20 Straight Arm Reverse Shoulder Circles holding 5# plates (arms in T position)  Then: workload Split Jerk – 75%x3, 78%x2, 81%x1, 77%x3, 80%x2, 83%x1, Heavy Single Back Squat – 10@63 %, 8@68 %, 6@73 % Jumping Back Squat (% of 1RM BS) – 3×3 @ 20% Then: For time: 30/25 Cal Row 10 burpee over the rower 20/15 Cal Row 10 burpee over the rower 10/10 Cal Row 10 burpee over the rower #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 Aug 18 1 Mile Run 12-9-6 Squat clean #155 Tire flips 1.5K Row 15-12-9 OHS #135 Box jump over 1.5K Ski 21-15-9 Thrusters #95 Burpees #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 Aug 17 In honor of National Airborne Day 1960 Col. Joseph Kittinger - 102,800ft AM Run 2x 400m :45 rest 800m :90 rest 1200m 2 min rest 1 mile 4 min rest *best average Then: Every waking hour conduct 50 flutter kicks 4-ct PM Warm Up: 3 min Assult Bike 2x 15 push ups 15 banded good mornings 10m walking lunge twist “Jack” Army Staff Sgt. Jack M. Martin III, 26, of Bethany, Oklahoma, assigned to the 3rd Battalion, 1st Special Forces Group, Fort Lewis, Wash., died September 29th, 2009, in Jolo Island, Philippines, from the detonation of an improvised explosive device. Martin in survived by his wife Ashley Martin, his parents Jack and Cheryl Martin, and siblings Abe, Mandi, Amber and Abi. 20 min AMRAP: 10 Push Press 115/75 10 KBS 1.5/1 pood 10 Box Jumps 24/20 Then: 3x :30 hollow rock :30 rest :30 L plank :30 rest :30 R plank :30 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 Thur Aug 16 AM 20 min EZ swim PM Hang Snatch (Knee) – 75%x3, 78%x2, 81%x1, 77%x3, 80%x2, 83%x1 (Heavy Single) Snatch Deadlift – 5 @ 90%, 5 @ 95% Overhead Squat – 5×3, based on feel Then: 12 min ski/row or bike :45 hard effort/:45 ez, for total calories #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 Aug 15 RIP Josh! AM Ruck 90 min road march, 55# Then: 7 min ME push up accumulation -7 min rest 7 min ME sit ups accumulation PM 21-15-9 DB Push Press 50/35 each Pull Ups -7 min rest 15-12-9 DB Power Clean 50/35 HSPU -7 min rest 12-9-6 DB Thruster 50/35 Lateral burpee Over DBs #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 Aug 14 AM Swim 300 swim/kick/pull 6 x 50m underwater down freestyle back, 1:55 interval 5, 7, 10, 12, 15, 20m mask and snork recovery, no push off wall, rest as required 2k lead arm trail arm w/ fins and BDUs 5 min tread hands out PM Snatch Pull + Snatch – 70%, 75%, 80% x 2 Clean & Jerk – 70%, 75%, 80% x 2 Back Squat– 70%x6, 75%x4, 80%x3, 70% x max reps (not to failure) Then: 2x :30 ME burpee to plate/ :30 rest :30 ME squat jumps w/ plate (45/35)/ :30 rest :30 ME cal Assault Bike/ :30 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 Sat Aug 11 AM Run 4 mile LSD trail run Then: 12 AMRAP 10 clapping push ups 30 4-ct flutter kicks PM Warm Up 3:00 Bike or Row Then: 2x :30 Low Back Release Stretch 10-12 DB RDL 10-12 DB Bent Row 10 DL w/ empty barbell 8 DL w/ 35% Workload: 6 Sets, each in a 5 min window: 25 WB 10 Deadlift 275/205 25 box jumps 24/20 *AMRAP Cal in remaining time. Sets 1&2 row, sets 3&4 ski, sets 5&6 Assault Bike **:90 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
Our thoughts are with all the CA firefighters getting it done! Stay strong SOFWOD for Sat Aug 11 3K bike 50 DB snatch #50 (25 per arm) 40 GHD sit ups 30 C2B 20 SA DB OHS #50 (10 per arm) 1 Mile run w/ #30 sandbag #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 Aug 10 AM Run 4 mile time trial, sub 27:00 Then: Every waking hour conduct 20 Chinese push ups PM Complex: Snatch High-Pull + Hang Power Snatch (below knee) + Power Snatch (% of PS) – 70% x 5 Complex: Power Clean + Push Jerk (% of PC) – 70% x 5 Push Press – 4×5 Then: “Randy” 75 Power Snatch 75/55 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
SOFWOD for Thur Aug 9 Warm Up 3 min Ski Erg 10 KBS 10 goblet squat  10 KB push press Then: 50 KBS #1 .5/1pood 100m SA farmers walk (50m each) 50 Goblet Squats 100m SA OH KB carry (50m each) 50 KB Snatch (25 each) 100m SA front rack KB carry (50m each) 50/40 Cal Ski 100m KB wtd lunge  50 Ring Dips 100m Bear crawl 50 Wall Balls #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
RIP MSG Peter McKenna PC: Army Times SOFWOD for Wed Aug 8 AM Ruck 90 min 55#, dry, Every 10 min, 20 walking lunge Then: 8 x :30 hollow rock, :30 rest PM Warm Up: 3:00 Bike or Row – 2x 10 SA Banded External Rotation/arm 10 SA Banded Chest Press/arm 10 SA Banded Strict Press/arm Then: Split Jerk – 70%x3, 73%x2, 76%x1, 72%x3, 75%x2, 78%x1, 74%x3, 77%x2, 80%x1 Back Squat – 60%x10, 65%x8, 70%x6 Back Squat Jump (% of 1RM BS) – 20% 3×3 Then: 2x Tabata Sets: 1) Burpee 2) Ski/bike or row *no rest between the two 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
@mcteams3842 capturing the true essence of BUD/S First Phase. Log PT is a measure of teamwork. The log does not lie. It telegraphs weakness as well as those who are not able to work as a team. Sometimes weakness is failure to follow not lead. - - - - - #navyseals #mentalstrength #mentaltraining #mentaltoughness #navysealtraining #sealfit #sofwod #sofwods #opwod #unbeatablemind #easyday #hooyah #neverquit #teamwork #yougotthis #photography #tonalfitness
SOFWOD for Tues Aug 7 AM Swim: 300 swim/kick/pull 20 x 100m, alt: CSS, LATA, w/ fins, 2 min interval 300 breaststroke cool down PM Warm Up: 3:00 Bike or Row – 2x 10 Toe Touches w/ OH reach 10 Banded Pull Throughs 10 Hip Circles/direction – Empty barbell 2x 5 Straight Leg RDL 4 Bent Rows 3 Back Rack Lunges/leg 2 Back Squats 1 Full ROM Deadlift Then: 8 EMOM 3-5 strict pull ups 3 bounding broad jumps -5 min rest 12 EMOM Even: 12 SA DB Thrusters 50/35 (6 ea) + 4 Burpee Box Jump Over 24/20 Odd: 40 DU -5 min rest 12 EMOM Even: 40m suicide sprint (10m course) + 7 T2B Odd: 15/12 Cal 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 Mon Aug 6 AM Run 45 min for distance Then: 10 min ME push up accumulation PM Hang Snatch (Knee) – 70%x3, 73%x2, 76%x1, 72%x3, 75%x2, 78%x1, 74%x3, 77%x2, 80%x1 Snatch Deadlift  3x3 @ 90% Overhead Squat (Weight by feel – Stable, full depth reps) – 5×3 Then: 50 Cal AB 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 Aug 4 21-15-9 Double OH KB Walking lunges #1 .5p (per leg) Deadlift #205 18-12-6 Squat clean #185 C2B 15-9-3 OHS #165 Muscle 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 Fri Aug 3 AM Run 8 x 200m repeats, best average, 2 min interval Then: Every waking hour conduct 30 fast burpees PM Clean 5 x 3, not tng, moderate singles Then: Double KB Front Squat, 3 x 12, slow and controlled Then: 9 Rds: 5 Deadlift 275/185 15 WB 20/14 1 Rope Climb #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 Aug 2 Active Recovery Day AM Swim 1500m freestyle, EZ pace + 10 min EZ tread hands in PM 5x 500m Row Zone 1 200m SA farmers walk 2/1.5 (100m each) #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 Aug 1 AM Ruck 3 miles 75#, mountainous terrain, sub 15 min pace Then: 5 Sets: 12 Wtd GHD back arch 15 GHD sit ups PM Back Squat 5 x 10, climbing to AHAP Then: Assault Bike Intervals: 3 Sets: 10 x :15 AB for Cals/:15 rest *5 min 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 Tues Jul 31 AM Swim 100-200-300-400-500-400-300-200-100 Lead arm trail arm w/ fins, 2 min interval throughout Then: 8 x 25m underwater, streamline w/ fins, :45 rest PM 6x 2 Push Jerk + 1 Split Jerk, all moderate, technique work Then: 3 x 30m SA OH KB carry (each), rest as required Then: 5x :90 at each station DB Man Makers 50/35 (push up, R row, L row, Cluster) Flutter Kicks 4-ct 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 Jul 30 AM Run 90 min @ 8 min pace Then: 100 x 8-ct body builders PM Snatch 5 x 3, not tng, light to moderate singles, technique work Then: Front rack SA KB march, slow & controlled, 3 x 30m each Then: 1k row 750 ski 50 Front Squat 95/65 20 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 Jul 28 Welcome home warriors! #neverforgotten Hero WOD "The 55" 55 Cal row 55 Wall balls 55 pull ups 55 Air squats 55 Push ups 55 KBS #1 .5p 55 Burpees #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 Jul 27 AM  Run 1 mile @ 6:30 pace -3 min rest 2 Miles @ 7 min pace Then: Every waking hour conduct 50 lunges PM Front Squat 5 x 5 @ 65% Then: Bulgarian Split Squat 3×4 @ 50X1 tempo Then: 21-18-15-12-9-6-3 KBS 1.5/1 pood  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 Thur Jul 26 Active Recovery Day 20 min ez recovery swim Then: 5 x 10 @ each exercises Double arm BD curl @ 30X1 tempo Skull Crushers @ 30X1 tempo Ring Row @ 20X2 tempo Close Grip Push Up 50X1 tempo #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 Jul 25 AM Ruck 60 minutes of stairs W/ 45# Then: 50-40-30-20-10 Ring Push Ups Ring Rows PM RDL 10-8-6-4 Then: Pendlay Row 10-8-6-4 Then: 8 Sets: 3 min window 150m sprint 10 T2B 10 OHS 95/65 *score = average work 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
SOFWOD for Tues Jul 24 AM Swim 300 swim/kick/pull 4 x 500m, CSS w/ fins, increasing effort 1-3, hold 4, 3 min rest PM 5x :30 ME bench Press @ 135/75 :30 rest :30 ME strict pull ups :30 rest Then: 500m row 500m ski 5 Power Clean & Jerk 185/125 400m row 400m ski 4 PC&J 300m row 300 ski 3 PC&J 200m row 200m ski 2 PC&J 100m row 100m ski 1 PC&J #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 Jul 23 PJ Tim Wilkinson AM Run 90 min for distance Then: 5 min ME push ups -5 min rest 5 min ME sit ups PM Re-fire, build to a heavy single of Back Squat, Shoulder Press or Deadlift Then: 21-15-9 Burpee SA DB Push Press 35/50 (each) Squat Jumps 45/35 plate #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 Jul 21 Congrats Tom Greer on being inducted into the Ranger Hall of Fame! Rest easy Sir. 1.5K Row 20 OHS #135 40 Burpees 60 Wall balls #20 80 Box jumps 24" 100 Sit ups 1.5K 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 Jul 20 AM 8 x 800m repeats, sub 3:15, 1:1 work to rest Then: Every waking hour conduct 20 clapping push ups PM Find a 1RM Deadlift Then: 3 Rds: 20 WB 20/14 15 Cal AB 10 Burpee -3 min rest 2 Rds: 20 WB 15 Cal AB 10 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 Thur Jul 19 Active Recovery Day 20 min choice swim Then: 5x :45 @ each station :15 transition Plate raise 35/25 Moderate AB Lateral DB Raise Moderate Row Seated DB shoulder press *: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 Wed Jul 18 AM Ruck: 8 miles road march 35# Then: 2x 2 min ME ring Dips 2 min rest 4 min ME flutter kicks 2 min rest PM 10x :60 window: 100m sprint AMRAP Power Clean 155/105 * 2 min rest between rounds Then: 5x :60 wtd Front Leaning Rest :20 accumulation L-sit #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 Jul 17 AM Swim 300 swim/kick/pull 12 x 50m alt breathing every 5th and finger tip drag drill, :30 rest 8 x 100m flutter kick with fins and board,  2:30 interval 800m CSS @ 1500m pace 300 breaststroke cool down PM Back Squat, build to a 1RM Then: 30-20-10 Pull ups DUx3 Goblet Squats 2/1.5 pood #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
Pays to be a winner! SOFWOD for Mon Jul 16 AM Run 3 miles sub 21 min Then: For Time: 100 push ups 25 pull ups 100 sit ups 25 chin ups PM Tabata Intervals (8x :20 work, :10 rest) 5 Sets: Set 1: AB for Cals Set 2: T2B Set 3: KBS 1.5/1 pood Set 4: Ski for Cals Set 5: Burpee *3 min 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 Sat Jul 14 Partner WOD - 1 partner works, 1 rests 20 AMRAP 60 Thrusters #115 30 Burpees 60 Deadlift #135 30 Burpees 60 Box jump overs 30 Burpees Remaining time: Row for calories Then: 200 4ct Flutters #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 Jul 13 AM Run 16 x 100m repeats, 2 min rest between each Then: Every waking hour conduct 30 8-ct body builders PM Front Squat, 20 min to Build to a heavy single Then: 5 Sets: 3 min window 150m row 20 WB 20/14 10 HSPU AMRAP: Power Snatch 115/75 in remaining time. *:90 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 Thur Jul 12 Active Recovery Day 25 AMRAP 12 Ring Dips :30 Front Leaning Rest 6 Strict Pull Ups :30 Front Leaning Rest 12 Seated DB Shoulder Press #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 Jul 11 AM Ruck 4 miles, 75#, mountainous terrain Then: 5 x 15 wtd ring push ups 15 GHD sit ups PM Deadlift 6 x 1, start @ 85% and climb, work speed of the floor. rest as required Then: 3 x 12 banded pull through Then: 1k Ski 20 burpee box jump overs 24/20 800m 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 Tues Jul 10 AM Swim 300 choice warm up 2500m lead arm trail arm w/ fins 5 min tread, hands out 300 cool down PM Shoulder Press 3-3-2-2-1-1 Then: 3 x 8 DB shoulder press, 30X1 tempo Then: 7 AMRAP 35 DU 12 Hang Power Clean 115/75 6 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 Jul 9 AM Run 5 miles @ 8 min pace Then: 300 push ups 200 sit ups 100 chin ups PM Back Squat 6 x 1, start @ 80% and climb to 95%, work on speed out of the hole Then: 3 x 10m bounding broad jump, as few jumps as possible, :90 rest Then: 4 Sets: 30 Cal Assault Bike 20 Pull Ups 10 Thrusters 135/95 *3 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
SOFWOD for Sat Jul 7 800m Med ball run #20 30 Cal bike 30 T2B 30 Cal bike 30 C2B 30 Cal bike 30 S2O #95 800m Med ball run #20 Then: 100 4ct Flutters in boots/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 Jul 6 AM Run 2 miles @ 7:30 pace -5 min rest 1 mile sub 6:30 Then: Every waking hour conduct 75 air squats PM RDL 5 x 5, all @ 60% of DL Then: Single leg KB DL 3 x 8 each Then: 5 Squat Clean & Jerk 205/125 5 MU 200m run 4 SC&J 4MU 200m run 3 SC&J 3 MU 200m Run 2 SC&J 2 MU 200m Run 1 SC&J 1 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 Jul 5 Active Recovery Day 5 Rds: 12 Barbell Hip Thrusts 15 GHD back arch 12 Alt DB Step Ups 15 GHD sit ups Then: 5 Rds: 12 Bench Press @ bodyweight 8 Bent Over row @ bodyweight Then: 20 min Assault Bike 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 Jul 4 “Stars & Bars” Complete 50 reps of the following 13 movements, in order, for time. Row for Cals Deadlift 135/95 Hang Power Clean 135/95 Assault Bike for Cals Box Jumps Ring Rows Push Ups T2B Ski for Cals Ab Mat Sit Ups DU KBS 2/1.5 pood Goblet Squat 2/1.5 pood #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 Jul 3 AM Swim: 45 min open water CSS w/ BDU and fins for distance PM Find a 2RM Push Press Then: AMRAP Shoulder Press @ 75% Then: 15-12-9 S2O 155/115 C2B -5 min rest 15-12-9 Burpee Box Jump Over 24/20 C2B #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
next page →