#tacwod

Sprint repeats. #sofathlete #sofwod #specialforces #specops #sealfit #crossfit #tacfit #tacwod #tacticalathlete #militaryathlete #operatorfitness #oafnation #sofprep #sicfit #fittofight #fitasfuck #lawenforcement #police #swat #firefighter #firstresponder #soorkickers

For the tread portion use a 15 lb. brick or dumbbell that must be kept above the surface of the water. For the swim portion go for max distance in 10 minutes. #sofathlete #swimwod #specialforces #specops #sofwod #sealfit #crossfit #tacticalathlete #tacfit #tacwod #taskforce #police #swat #sicfit #lawenforcement #militaryathlete #operatorfitness #fitasfuck #fittofight #firefighter #firstresponder #drownproof #doorkickers #oafnation

#mondayfirefight These days are designed to mimic the stressors of going hot, regrouping, and going hot again. Whether you're down range, fighting actual fires, fighting crime, or saving lives, these workouts will prepare you for it all. #sofathlete #sofwod #sofprep #specialforces #specops #tacticalathlete #tacwod #tacfit #sicfit #sealfit #crossfit #militaryathlete #operatorfitness #operatorathlete #oafnation #fitasfuck #fittofight #firefighter #police #swat #taskforce #lawenforcement #firstresponder

For the uneven carry you must have 1 sandbag weighing 70 lb. shouldered and another 1 bag weighing 70 lb. farmer carried. You may switch hands and shoulders at will. #sofathlete #sofwod #sofprep #specialforces #specops #sofelite #sealfit #crossfit #tacfit #tacwod #tacticalathlete #sicfit #operatorfitness #militaryathlete #firefighter #firstresponder #lawenforcement #police #swat #taskforce #medic #crewchief #doorkickers Photo: @stevehed

Begin with 1 pull up, then perform 1 dip; then perform 2 pull ups and then 2 dips. Continue this pattern up to 20 reps of each, using as many sets as needed to complete the reps. 300FY: this is max calories on an AirDyne in 10 minutes. The bench mark is 300 and typically costs you your lunch. A :30 sprint/ :30 half speed approach is recommended. #sofathlete #sofwod #sofprep #specialforces #specops #sealfit #swat #tacticalathlete #tacwod #operatorfitness #militaryathlete #oafnation #sofelite #crossfit #tacfit #sicfit #firstresponder #firefighter #jumpschool #medic #fittofight #fitasfuck #training #warrior #biathalon #UBRR #doorkickers

#mondayfirefight These days are designed to mimic the stressors of going hot, regrouping, and going hot again. Whether you're down range, fighting actual fires, fighting crime, or saving lives, these workouts will prepare you for it all. #sofathlete #sofwod #sofprep #sofelite #specialforces #specops #taskforce #hazmat #techrescue #firefight #firefighter #firstresponder #sealfit #crossfit #tacfit #sicfit #fittofight #fitasfuck #oafnation #operatorfitness #militaryathlete #tacticalathlete #tacwod #wod #police #lawenforcement #swat #doorkickers

Weekender. HAP means "heavy as possible" so load that bar to near 5 rep max. Perform push ups immediately after bench. #sofathlete #sofwod #sofprep #specialforces #specops #operatorfitness #militaryathlete #sealfit #crossfit #sicfit #fittofight #fitasfuck #tacwod #tacfit #tacticalathlete #lawenforcement #taskforce #swat #police #firefighter #firstresponder #paramedic #firemedic #combat #athlete #spartan #doorkickers

Use the same apparatus, a 45 lb. bar or plate, for the run and the overhead lunges. Must stay locked out overhead during lunges, carry anyhow for the runs. #sofathlete #sofwod #specialforces #specops #sealfit #crossfit #tacticalathlete #tacwod #operatorfitness #militaryfitness #fittofight #fitasfuck #firefighter #firstresponder #taskforce #lawenforcement #swat #police #paramedics #combatmedic #athlete #doorkickers