4 thoughts on “WOD 111017

  1. 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!

  2. 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

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