WOD 022218

EMOM for 14 min

8 SB Cleans

40 Jump Rope Singles

Post times and Spiritual Training to comments.

The most powerful weapon to conquer the devil is humility. For, as he does not know at all how to employ it, neither does he know how to defend himself from it. -Saint Vincent de Paul

4 thoughts on “WOD 022218

  1. Spiritual awakening through daily Church readings, Office, Saint Benedict for Fathers and Luminous Mysteries.
    12 full rounds + 8 SB Cleans + 11 Jump Rope Singles in 14 min AMRAP
    Bed made.

  2. A: Spiritual
    + Scripture
    + Reflections
    + Imitation of Christ

    B. Warm-Up
    * General: D.C., be sure to flush out from yesterday (5 mins).
    * Mobility: D.C., as needed (10 mins).
    * Front Rack Mobility (bands, stretch, etc).
    * Barbell Warm-Up (5 mins).

    C: Low Hang (Above Knee) Power Clean (3-3-3-3-3)
    Power Clean from the Low Hang Position (Above the Knee)
    * Find a “heavy” set of 3 for the day, number of sets is arbitrary for those who are working on the technique.
    * For those who have the correct positioning and technique already, try to keep the set number to around 5-7.
    * Record jumps/weights in notes.
    * Be sure to pull up and through power position from low hang, vs straight up and away from the body.

    Loads: 65, 85, 105, 125, 145. Worked technique today… specifically working on keeping bar close to body, big shrug, and fast elbows.

  3. Hotel room modified WOD:
    100 push-ups and 100 sit-ups in 10:59
    Gospel and lauds with the boys (FaceTime)
    Fr. L on Benedict
    Holy quarter hour at church on the way to first meeting.

  4. Scripture, Office, Imitation of Christ

    3 rds
    12 goblet squats
    12 cleans
    50 du


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