WOD 122817

AMRAP in 12 min:

200m Run

10 Sandbag Clean and Throws

15 Goblet Squats

Post rounds and Spiritual Training to comments.

“Love is the most necessary of all virtues. Love in the person who preaches the word of God is like fire in a musket. If a person were to throw a bullet with his hands, he would hardly make a dent in anything; but if the person takes the same bullet and ignites some gunpowder behind it, it can kill. It is much the same with the word of God. If it is spoken by someone who is filled with the fire of charity- the fire of love of God and neighbor- it will work wonders.”
-St. Anthony Mary Claret

3 thoughts on “WOD 122817

  1. Spiritual awakening through daily Church readings, Office and Saint Benedict for Fathers.
    4 Full Rounds + 200m + 3 Sandbag clean and throws in 12 minute AMRAP
    Bed made.

    + Scripture
    + Reflections

    B. WARM-UP
    * General: Dealer’s Choice
    * Shoulder (2.5s)
    * DROM
    * Movement Standards/Review

    C: Bench Press (10-8-6-4-2-2-2-2)
    * Conventional Width Grip, as well as Closed Grip, NO suicide/open grip.
    * Bar MUST touch chest to count
    * No tempos, no pauses.
    * Shoulder blades and hips/glutes must stay in contact with the pad AND feet must stay in contact with the floor for reps to count.
    Loads: 95×10, 115×8, 135×6, 165×4, 195×2, 215×2, 235×2, 245×2

    D: FINISHER (AMRAP – Rounds and Reps)
    4 MIN AMRAP:
    – 10 ABMSU (hips must break crease at top)
    – 10 Russian Twists 15# (R+L=1)
    Score: 6 Rounds + 17 reps

  3. Scripture, Office, Rosary. AMRAP in 15 min: 500m Row, 10 Wall balls (20#), 10 Ring Dips, 10 DB Snatches – 3 rds + 250m row. Bed Made.

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