2 thoughts on “WOD 012918

  1. A: SPIRITUAL
    + Scripture
    + Reflections

    B. WARM-UP
    * General (5 mins) D.C.
    * Shoulders (2.5’s)
    * DROM + Bergener (4/5)
    * Barbell (5 mins)
    * WOD Movements

    Barbell Warm-Up:
    * Jefferon Curls
    * RDL to Knee
    * RDL to Mid-Shin
    * RDL to Ankle
    * BOBBROW Clean Grip
    * BOBBROW Snatch Grip
    * Snatch Grip Backrack Press
    * Snatch Grip Backrack Push Press
    * Snatch Grip Backrack Push Jerk (move feet)
    * GM Hip Stance
    * GM Shoulder Stance
    * Kang Squats
    * Pause Front Squats

    C: METCON (AMRAP – Rounds and Reps)
    12 MIN AMRAP
    – 12 Deadlifts (65#)
    – 12 Hang Power Snatches (65#)
    – 12 Box Jumps (24″)
    – 12 Bar Tuck Ups
    Score: 4 Rounds + 36 reps

  2. Spiritual awakening through daily Church readings, Office and Saint Benedict for Fathers.
    WOD not posted at the time I did workout, so took the opportunity to do the boys’ workout with them. After morning family prayers, we knocked out 600m + 20 Burpees + 30 Air Squats + 30 HR Pushups + 30 Mountain Climbers + 30 Situps + 30 Jumping Jacks + 30 DB Curls + 600m in 20:03.
    Bed made.

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