WOD 111617

4 Rounds for time:

15 Dumbbell Strict Press

15 Weighted Sit ups

400m Run

Post times and Spiritual training to comments.

“’Eat my flesh,’ [Jesus] says, ‘and drink my blood.’ The Lord supplies us with these intimate nutrients, he delivers over his flesh and pours out his blood, and nothing is lacking for the growth of his children”
-St. Clement of Alexandria


6 thoughts on “WOD 111617

  1. 16:52, 25lb dumbbells and 1 25lb dumbbell For sit-ups
    40 min with our Lord by tabernacle
    Longenecker
    Gospel
    Catena Aurea commentary
    Office in the car

  2. Spiritual awakening through morning prayers, Church daily readings, Office and Father Longenecker’s Saint Benedict for Fathers.

    WOD done in (used 25 lb. DB’s): 15:52

    Bed made.

  3. Spiritual Routine (Scripture + Reflection. Holy Hour outside SEAS yesterday… doors were locked at 4 PM!)

    A: WARM-UP
    * General
    * Barbell
    * WOD movements

    B.1: Metcon (Time)
    B.1 and B.2 are one WOD with two scores:

    IN 10 MINS (running clock):
    Complete 5 RFT of:
    15 Wall Balls (20# to 10′)
    15 Tuck-Ups from Bar

    Then in remaining time

    Find a 1 Rep Max Deadlift.
    * B.1 score is time it takes to complete the 5 rounds of Wall Balls & Tuck-Ups

    B.2: Metcon (Weight)
    In remaining time of 10 MIN running clock: 1RM DL.
    * First weight can be loaded on bar, but remains jumps need to be added by each athlete without help. Plates can be stacked by bar space permitting.

    * Conventional DL, NO drop from the top.

    B.1 Time: 6:26
    B.2 Final Weight: 305#

  4. Rosary (luminous mysteries), daily readings, gospel commentary, 3 rounds for time 10 push-ups 10 lunges in 1:22.95. Bed made

  5. Bed made…Scripture, Office, Mass. 5 min amrap of 20 mountaim climbers and 10 squats – 5 rds then deadlift and bench work

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