4 thoughts on “WOD 021218

  1. Scripture , Office

    Amrap in 15:
    200m row
    10 burpees
    10 wallballs 20#
    5 strict pullups

    4 rounds…bed made

  2. Spiritual awakening through daily Church readings, Office, Saint Benedict for Fathers and Joyful Mysteries,
    4 full rounds + 50 Jump Ropes in 15 Minute AMRAP. Was a great expectorant. Thank you Lord for carrying me through this WOD.
    Bed made.

  3. A: Wide Grip Bench Press (5-5-5-5-5)
    Wide Grip Bench Press
    * Width grip is anything wider than conventional.
    * Ascending weight each set to find a heavy set of 5.
    * Super set with Pendlay Rows. Rows should be Wide Grip (outside of Clean Grip inside of Snatch Grip).
    Loads: 135, 155, 185, 195, 210

    B: Pendlay Row (5-5-5-5-5)
    * Super set with Bench Press. Rows should be Wide Grip (outside of Clean Grip inside of Snatch Grip.)
    * Ascending weight to find a heavy set of 5 that is complimentary to the bench.
    * Row should be strict and stop/start from a dead position, no “kipping.” Hand release if necessary.
    Loads: 75, 95, 115, 135, 155

    C: Metcon (No Measure)
    5 RDS for Completion
    :40 On High Plank in a Hollow Position.
    :20 Off

  4. Gospel and lauds with the boys. Fr. L
    WOD done after work
    4 rounds and through to the 3rd wall ball

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