6 thoughts on “WOD 121917

  1. Spiritual awakening through daily Church readings, Office and Father Longenecker’s Saint Benedict for Fathers.
    6 full rounds + 200m in 15 AMRAP (slight modification: in order to not track rain throughout the house, did not do the “and Throws” on the cleans.
    Bed made.

  2. 5 rds, + 200m run, alarm sounded during last run
    HH, Gospel, some Catena, Benny
    Bed made

  3. A: SPIRITUAL
    + Scripture
    + Reflections

    B. WARM-UP
    + Assault Bike 50 calories
    + Ski Erg 50 calories
    + Shoulder (2.5#)
    + DROM
    + Barbell

    C: Burgener Warm-up with PVC & 35# bar
    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: Low-Hang (Above Knee) Muscle Snatch (3-3-3-3-3)
    Muscle Snatch taken to/from Low-Hang Position Above Knee.
    * Find a “heavy” set of 3, does not have to be TNG.
    Load: 35, 65, 85, 105, 125

    E: Low-Hang (Above Knee) Power Snatch (3-3-3-3-3)
    Power Snatch (with feet) taken to/from Low-Hang Position Above Knee.
    * Find a “heavy” set of 3, does not have to be TNG.
    Load: 35, 65, 85 (Deloaded to work on technique… struggling with the shrug on initial pull.)

  4. 4 rounds, plu run & 5 clean & throws. Finished remaining clean & throws & goblets in 5th round after time. Morning prayer w fam, Laudate r&r, regnum Christi reflection

  5. Spiritual:
    Daily readings
    Gospel commentary
    Sorrowful mysteries
    Advent candles w kids
    Physical:
    WOD 6 rounds 40#bag 35#kettlebell
    Bed made

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