5 thoughts on “WOD 011918

  1. Spiritual awakening through daily Church readings, Office and Saint Benedict for Fathers.
    5 full rounds + 2 Sandbag clean & throws in 12 minute AMRAP.
    Bed made.

  2. Spiritual
    Daily readings
    Gospel commentary
    Divine mercy Chaplet (to come)
    Physical
    5 full rounds + 10 sandbag clean/toss + 18 hr push-ups
    Bed made! Great start to the day!!

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

    B. WARM-UP
    * General (5 mins)
    * Calf/Ankle (Kb)
    * Barbell Warm-Up (5-7 ea)
    * Front rack (Wrist/forearm/lat)

    C: Front Squat (8-8-8-8-8)
    * 5×8 ascending weight each set to find a heavy set of 8 for the day.
    Loads (#): 95, 135, 165, 185, 195 (PR)

    D: Metcon (Calories)
    FINISHER
    4 Rounds on Air Bike
    :20 easy/moderare effort
    :10 max effort
    * Continual
    Result: 40.5 calories

  4. Ran 10.03 mi in 1hr43min
    Ave 10:19min per mile
    Holy hour, gospel, Benny, morning office, rosary, DMC

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