5 thoughts on “WOD 031218

  1. Spiritual awakening through daily Church readings, Office, Saint Benedict for Fathers and Joyful Mysteries. Heading to Holy Hour now…
    WOD (25 lb DB’s) done in 17:54
    Bed made.

  2. 19:20 25# DBs
    Pull-up training scaps and hangs
    Holy hour
    Gospel
    Fr Longenecker
    Patience meditation
    Surrender by Fr Larry Richards
    Fulton Sheen Talk
    Bed made

  3. 17:38, 25# db’s
    Family morning prayers, daily readings and reflections.

  4. A: Spiritual
    + Scripture
    + Reflections
    + Holy Hour today at 4:00 PM

    B. Warm-Up
    * General (5 mins)
    * Calf (Kb)
    * Squat Mobility (full seq)
    * Shoulders (2.5s)
    * WOD Movements

    C. Metcon
    “Monday” (For Time)
    50 Air Squats
    40 AKBS (35#)
    30 Box Jumps (24″)
    20 Burpees
    200 SU
    * Intention is to be a sprint, modify as needed.
    * Perform in heats as needed.
    * Rx KB weight is 35#
    * Rx box jumps are jump up + step down 24″
    * Rx Burpees are Open Standard: two foot jump back, jump up, no steps.
    Time: 7:23

    D: 100 Russian Twists For Time (Time)
    100 Russian Twists For Time
    * To be performed as a finisher.
    * Weight is 15# plate for men, and 10# for women.
    * Right + Left = one (1).
    Time: 2:02 (PR)

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