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Monday- Chest Day

26
Apr

Monday- Chest Day

Warm Up

AMRAP 8 (Consistant Pace)

– 10m Crawl (Baby/Bear/Panther/Spiderman/Aligator/Backwards)
– 5-10 Perfect Push ups
– 10m Crab Walk
– 10 Sit Ups

Strength

Bench Press
7-7-7-7-MAX Rep
Start counting at 60%
Increase weight to a max 7 rep and then return to 1st set weight for max reps on final set

Superset with Strict Barbell Rows (45 degree torso)
12 reps (5 total sets)

WOD

AMRAP 12

Rec:

4 Deadlifts (Heavy) 95/155
4 KB Swings 25/35
4 Burps
4 jumps over KB

Rx:

4 Deadlifts (Heavy) 155/245
4 KB Swings 35/50
6 Burps
6 jumps over KB

Rx+
4 Deadlifts (Heavy) 195/315
4 KB Swings 50/70
8 Burps
8 jumps over KB

Additional Work

For time:

– 100 Ab mat sit ups 

VOD

Therefore he is able, once and forever, to save those who come to God through him. He lives forever to intercede with God on their behalf.
– Hebrews 7:25 NLT

(Jesus has fought, and is still fighting for you)… He won’t give up