4 thoughts on “WOD 011618

  1. Spiritual awakening through daily Church readings, Office and Saint Benedict for Fathers.
    7 full rounds + 28 Jump Ropes in 15 AMRAP (15:11 to finish the 40 JR’s).
    Bed made.

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

    B. WARM-UP
    * General: 5rds of 10 Cal Row AND 10 Cal Ski
    * Shoulder (2.5s)
    * DROM (PVC)
    * Barbell Warm-Up
    * WOD Movements, as needed.

    C: Metcon (AMRAP – Rounds and Reps)
    10 MIN AMRAP
    1 American Kettlebell Swing
    1 Strict Pull-Up
    2 American Kettlebell Swings
    2 Strict Pull-Ups
    3 American Kettlebell Swings
    3 Strict Pull-Ups
    + 1 rep each round (4-4, 5-5, 6-6, etc.)
    * Loading for KBS is 53# for RX. Modify as needed.
    * Record highest round plus number of reps.
    Score: 10 rounds + 13 reps

    D: 5:00 Max Rep ABMSU (AMRAP – Reps)
    Max rep Abmat Sit-Ups in five (5:00) minutes.
    * Shoulder blades must touch ground, shoulders must come forward of the hip crease, legs must be butterflied open, and feet/heels may not be pushed into ground to lever hips up.
    Score: 124 reps

  3. 6rds + 40 JR, 3 SBGU
    listened to gospel RC meditation and office in car

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