Scripture: Do nothing from selfish ambition or conceit, but in humility count others more significant than yourselves. Let each of you look not only to his own interests, but also to the interests of others.
Philippians 2:3-4 ESV
Reflection: If we all practiced this everyday, the world would be full of love.
Duty: Today do something for someone. This would be even better if it were a complete stranger. Bless them some how some way. My favorite is paying for someones meal who is behind me in line.
Building the Temple
Thursday
A.M.
Row 15min easy pace
2hours later did
On the Minute 12min
3 touch and go power cleans @ 225#
P.M.
3 sets @ 80%, 90%, 100%
500m row
3 rope climbs
30 wall balls 20#
20 box jumps 30"
15 toes to bar
40 Double unders
Results
A.M.
Rowing done feeling good
OTM done with no misses. This was extra today. making up for yesterday because i didn't get anything done.
P.M.
80% - 6:24
90% - 5:41
100% - 5:44 - I fell off the box jump and got stuck between the box and wall. kinda funny wish i had it on tape.
i feel the hardest part of these sets was making myself get up the rope. the other movements I can turn the brain off and just go. But the rope climb takes some brain power.
Friday
A.M.
Row easy pace 20min
P.M.
A. Build to a heavy single Thruster quickly.
rest 4-5min then do
AMRAP 15min
30 burpees
15 thrusters 65#
25 burpees
15 thrusters 95#
20 burpees
15 thrusters 135#
15 burpees
15 thrusters 165#
10 burpees
with remaining time thruster 185#
Results
A.M.
Good row this morning. some shoulder mobility after.
P.M.
A. thrustered 245#, 10# pr.
metcon score - 164, wow this one hurt. the 165# felt like one rep max attempts at the end. broke 165 up in 2s. I felt like I didn't really stop moving till I got to the end of 135 weights. and made sure I kept a steady pace on the burpees. I took a little extra time at the end of the 165 because i did not want to miss any reps.
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