4 thoughts on “WOD 011518

  1. Spiritual awakening through daily Church readings, Office and Saint Benedict for Fathers.
    WOD done in 13:49
    Bed made.

  2. 15:43, 25# dumbbells
    Fr Longenecker Fathers daily reading
    Gospel, Catena Aurea
    Bed made

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

    B. WARM-UP
    * General: accumulate 5:00 on row AND 5:00 on bike to flush legs. Break up as needed based on class size.
    * Shoulders (2.5s)
    * DROM (PVC)
    * Forearm/Wrist/Front rack

    C. STRICT PRESS – Barbell (10-8-6-4-2-1-1-1)
    Strict Press with the barbell, taken from the rack.
    * Ascending weigh each set to find a heavy single for the day.
    * Make smart jumps on sets so that 10-8-6-4-2 allows you to warm-up enough and dial in technique for heavy singles.
    * Drop from the top as needed if unable to rerack back onto shoulders.

    Loads: 45×10, 65×8, 85×6, 105×4, 135×2, 155×1, 160×1, 165×1(PR)

    D: 100m Ski (Time)
    100 meter Ski For Time
    * Damper set to 1.
    * Monitor set to 100m.
    Time: 18.6

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