Nov 5, 2013

Spiritual Training
Scripture:  John 3:7 Do not be surprised because I tell you that you must all be born again. (GNT)

Reflection:  When you're forgiven and accepted Christ as your savior, you will be reborn again. 

Duty:  Spend 10 min in prayer and have a conversation with God. (about anything)


Physical Training
A.M. 
2min Row
2min Air Dyne
2min Run
x 6 @ easy pace

P.M.
12 min EMOM
1st min- 5 thrusters @ 135#
2nd min- 4 muscle ups
3rd min- 40 Double underes
+
AMRAP 6 min @ 70%
Row 200m
7 Burpee Pull Ups (bar is 1ft above hands)
10 Box Jumps, 20"
rest 5 min
AMRAP 6 min @ 80%
10 Pull Ups
10 GHD- sit ups
10 OHS, 65#
rest 5 min
AMRAP 6 min @ 90%
10 Wall balls 20#
5 Deadlifts, 275#
10 HSPU's

MY RESULTS- I wasn't able to get to the gym to do the AM training.  Sick family had to stay home and take care of them. When everyone went down for a nap I was able to get to the gym for my PM training. 
The EMOM was a good warm up.  Wasn't taxing, but got the heart rate up.
1st AMRAP 6, got 3 rounds in.  Averaged 28s/m on rower and the burpee pull ups slowed you down a bit. 
2nd amrap 6, got 6 rounds in.  Legs were burning with the OHS, and the last two rounds of GHD's where pretty spicy. 
3rd AMRAP 6, got 4 rounds and 20 reps.  My posterior chain was smoked after round 2.  Made it tough for the wall balls.  Arms weren't too tired for HSPu, i pretty much felt everything in the lower back.  Deadlifts unbroken. 
*Tomorrow I'm going to do Monday's training to make up for it.  Yesterday in the morning I did 14 sets of 30sec Double Underes, 30 sec rest, 30 set Row, 30 sec rest x 14 sets. averages 1:32/500m and 37 DU. That after noon I did Fran, with the class.  score 2:06