WOD 022618

For Time:

Note: The Wall Balls are meant to help you be consistent and to squat below parallel during your DB thrusters.  So when you do a DB thruster simply squat until your butt touches the wall ball.  Don’t use the wall ball to “rebound” (i.e. no bouncing).  If the wall ball doesn’t allow you to break below parallel please see if you can find something that does.  This WOD should be a burner.  Please treat it as such.

Run 200 meters

21 DB Thrusters to Wall Ball (note weight used in comments)

21 Jumping Pull-ups

Run 200 meters

15 DB Thrusters to Wall Ball (note weight used in comments)

15 Jumping Pull-ups

Run 200 meters

DB Thrusters to Wall Ball (note weight used in comments)

9 Jumping Pull-ups

If you allow the status quo to persist, you can’t expect to improve performance, and you can’t expect to win. – Jocko Willink

7 thoughts on “WOD 022618

  1. Spiritual awakening through daily Church readings, Office, Saint Benedict for Fathers and Joyful Mysteries.
    WOD done in 10:13 (25 lb. dumb bells).
    Bed made.

    + Scripture
    + Reflections

    B. WARM-UP
    * General: D.C. (5 mins)
    * Shoulders (2.5s)
    * DROM

    C: Bench Press (3×20)
    * Like the Push Press last week, each athlete must complete at least 3 sets of 20 on the bench press, but may not perform more than 5 sets.
    * Like last week, these sets MUST be unbroken with NO re-rack, so choose your jumps wisely and carefully.
    * The goal is to find your heaviest set of 20 with a conventional (thumb+knuckle) grip.
    * Rest in between sets as needed, and be sure to use a spotter for every set.
    Loads: 95, 135, 140

    D: 35 Cal Air Bike (Time)
    35 Calories on the Air Bike For Time.
    * Set monitors to 35 Calories, and after hitting ENTER be sure to hit START immediately before you begin peddling, otherwise the monitor will not read your effort.
    * This should be a MAX EFFORT FOR TIME, NO pacing.
    Time: 0:44

  3. Scripture, Office and Imitation of Christ. Mass and Rosary.

    10:15 @ 95 # Thrusters and regular pullups.

    Now I’ve got to go to confession for cussing Ron on this one! Tough workout

  4. Spiritual.
    Daily reading,
    gospel commentary
    Physical. (With Nicholas)
    10, 9, 8…….. HR push-ups, butterfly sit-ups, squats. Alternated movements. Together we finished in 8:12.

  5. Done on 2–27
    Holy hour
    Fr Longenecker
    Hulimity meditation
    Bed made

  6. Morning prayers & evening rosary w fam.
    3×15 sq, pu, su for time. Forget what total time was.

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