3 Rounds for time:
400m Run
10 Sandbag Getups
5 Pull Ups
Post times and Spiritual Training to comments.
“If you are what you should be, you will set the whole world ablaze!”
-St. Catherine of Sienna
3 Rounds for time:
400m Run
10 Sandbag Getups
5 Pull Ups
Post times and Spiritual Training to comments.
“If you are what you should be, you will set the whole world ablaze!”
-St. Catherine of Sienna
Work up spiritually through daily Church readings, Office and Father Longenecker’s Saint Benedict for Fathers. Prayers with boys.
WOD Done in 14:34.
Bed made.
Here we go Lord!
14:01
Daily reading and catena
Morning office with the boys
Fr L on Benedict
Morning Spiritual Routine (Scripture + Reflections)
A: WARM-UP
+ General (Bike, Ski, Row)
+ Barbell
+ WOD Movements
B: Metcon (3 Rounds for weight/reps)
In 3 MIN:
Complete 30 Cal Air Bike
then AMRAP Deadlift 95#
Rest 3 MIN
In 3 MIN:
Complete 25 Cal Air Bike
then AMRAP Deadlift 135#
Rest 3 MIN
In 3 MIN:
Complete 20 Cal Air Bike
then AMRAP Deadlift 185#
* Score each round by multiplying number of reps completed for that round by weight of DL for that round, i.e., 10 reps at 95# equals a score of 950#, 15 reps at 65# equals a score of 1,425#, etc.
Round 1: 56 reps (5,320#)
Round 2: 35 reps (4,725#)
Round 3: 17 reps (3,145#)
Total: 108 reps (13,190#)
C: Metcon (No Measure)
FINISHER
TABATA Low-Plank
15:50, 40# sandbag, bands for pullups
Holy hour split with my 2 daughters, Gospel and Longenecker