WOD 011118

10-1 Reps of:

Sandbag Getups

HR Push Ups

Post times and Spiritual Training to comments.

He who climbs never stops going from beginning to beginning, through beginnings that have no end. He never stops desiring what he already knows. –St. Gregory of Nissa


4 thoughts on “WOD 011118

  1. Spiritual awakening through daily Church readings, Office and Saint Benedict for Fathers.
    WOD done in 12:12
    Bed made.

  2. A: SPIRITUAL
    + Scripture
    + Reflections
    + The Imitation of Christ

    B. WARM-UP
    * General: 5 min, DC
    * Shoulder (2.5s)
    * DROM (PVC)

    C.1: Bench Press (5-5-5-5-5)
    * Straight weight across all sets (SWAAS).
    * Should be supersetted with 5×5 Pendlay Rows (SWAAS).
    Load: 205#

    C.2: Pendlay Row (5-5-5-5-5)
    * Straight weight across all sets (SWAAS).
    * Should Be supersetted with Bench 5×5.
    Load: 135#

    D.1: Dumbbell Chest Flies (15-15-15)
    Chest Flies performed with two dumbbells.
    * SWAAS
    * To be performed after bench/rows, and supersetted with banded pull-aparts.
    Load: 20# DBs

    D.2: Banded Pull-Apart (50-50-50)
    Pull-aparts (seated or standing) using bands. Should be perforned at high volume of reps. Always record color/type of band used.
    * Same band across all sets.
    * Each set should be performed as quickly as possible, and supersetted with DB flies.
    Load: 15# band

    E: Barbell Bicep Curls
    Bicep curls performed with a barbell with or without additional weight.
    * To Be performed as a 1:00 amrap finisher, time permitting.
    Reps: 41 (45# bar)

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