6 thoughts on “WOD 121217

  1. WOD done 8:04
    Subbed 40 squats for the 200m run because my ankle is a little twitchy.

    Lauds with boys and Fr. L telling me to be stable.

  2. A: SPIRITUAL
    * Scripture
    * Reflections

    B. WARM-UP
    + General: rowing
    + Barbell
    + Shoulder (2.5#), as needed

    C: BURGENER WARM-UP:
    1. Down and “Finish”
    2. Elbows High and Outside
    3. Muscle Snatch
    4. Snatch Lands at 2″, 4″, 6″
    5. Snatch Drops

    D: Mid-Thigh Hang Muscle Snatch (3-3-3-3-3)
    Muscle Snatch taken to/from Mid-Thigh Hang Position.
    Load: 65, 85, 105, 125, 130

    E: Mid-Thigh Hang Power Snatch (3-3-3-3-3)
    Power Snatch (with feet) taken to/from Mid-Thigh Hang Position.
    Load: 65, 85, 105, 125. Deloaded back to 85# to work on technique.

  3. Spiritual:
    Daily readings
    Gospel commentary
    Advent calendar and readings w/ family
    Physical:
    WOD: 7:27

  4. 12:29, 25# db’s, Laudate daily readings & reflections, family morning prayers & advent readings. Family rosary before bed

  5. Making up from yesterday….
    Spiritual awakening through daily Church readings, Office, Father Longenecker’s Saint Benedict for Fathers.
    WOD done in 8:38.
    Bed made.

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