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Old 06-19-2013, 01:55 PM   #1
Tim Cooper
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Join Date: Nov 2012
Location: El Paso  TX
Posts: 89
Sof Wods

Finished my SEALfit programming of 80 days. Tranferred to the SOF WODs programming. Almost the same thing but more in depth and focuses a lot on strength. If anyone is following along with www.sofwods.com too feel free to posts your scores. PAYS TO BE A WINNER.

Day 1:
Cal Development
10 rds 8 diamond push ups/20 flutter kick/8 ring rows
Shoulder Press 5 @ 75% 5 @ 80% AMRAP @ 85%
21-15-9 Handstand Push Ups Deadlift 225#
Run- 4 mile LSD

Day 2:
Clean
5 @ 75%
5 @ 80%
AMRAP @ 85%
*Use 95% of 1 RM to calculate above percentages
5 Rounds:
5 Power Clean @ Bodyweight/.75 Bodyweight
8 Burpee
400m Run
Swim- 4 x 100 breaststroke kick
4 x 100 Catch up drill
4 x 100 finger tip drag drill
4 x 100 CSS
*rest :30 on all
Tread water w/ 16# 4 x :30
Practice bobbing w/ 100m travel

Day 3:
Cal Development
5 x 8 helicopter pull ups (pull up to right hand, down, left hand, down=2)
5 x 12 ring rows
* rest as little as possible
15 min to find 1RM Split Jerk
3 Rounds of the following 5 min AMRAP
Round 1
5 Overhead Squat 135#
3 Muscle Ups
Round 2
5 Push Press 135#
6 Chest to bar pull ups
Round 3
5 Front Squat 135#
8 Ring Rows
* rest 3 min between rounds
Ruck- 3 miles 65#, mountainous terrain, sub 14 min pace
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