7 thoughts on “WOD 120717

  1. Spiritual awakening through daily Church readings, Office, Father Longenecker’s Saint Benedict for Fathers, prayers with boys.
    6 full rounds + 12 DB Thrusters + 200 m for 15 Minute AMRAP WOD.
    Bed made.

  2. A: SPIRITUAL
    * Scripture
    * Reflections

    B. WARM-UP
    + General
    + Mobility, as needed
    + WOD Movements

    C: METCON (4 Rounds for weight)
    4 ROUNDS – FGB-Style

    Round 1 (40# D-ball)
    1 min AMRAP D-ball Lunges
    1 min AMRAP D-ball Russian Twists
    1 min AMRAP. D-ball ABMSU
    > Round 1 Cumulative Score: reps x 40#

    1 min rest/transition

    Round 2 (20# WB)
    1 min AMRAP WB Lunges
    1 min AMRAP WB Russian Twists
    1 min AMRAP WB ABMSU
    > Round 2 Cumulative Score: reps x 20#

    1 min rest/transition

    Round 3 (14# WB)
    1 min AMRAP WB Lunges
    1 min AMRAP WB Russian Twists
    1 min AMRAP WB ABMSU
    > Round 3 Cumulative Score: reps x 14#

    1 min rest/transition

    Round 4 (10# WB)
    1 min AMRAP WB Lunges
    1 min AMRAP WB Russian Twists
    1 min AMRAP WB ABMSU
    > Round 4 Cumulative Score: reps x 10#
    * Each round is a separate score, but cumulative reps of all three movements.

    * Score each round as reps x weight of D-ball/WB.

    * Lunges: R = 1, L = 1

    * Twists: R = 1, L =1

    Round 1: 90 reps (3,600#)
    Round 2: 121 reps (2,420#)
    Round 3: 111 reps (1,554#)
    Round 4: 135 reps (1,350#)
    Total: 457 reps (8,924#)

  3. Holy Hour, gospel, CA, office, saint reading on st Ambrose
    Completed 6 rds, time ran out during run of last round

  4. Spiritual
    -daily readings
    -gospel commentary
    -Saint readings
    -Luminous mysteries
    Physical
    -WOD 6 rds complete
    Bed made in time to get in it.

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