7
Aug
Monday, August 8, 2016
VOD
If you declare with your mouth, “Jesus is Lord,” and believe in your heart that God raised him from the dead, you will be saved. 10 For it is with your heart that you believe and are justified, and it is with your mouth that you profess your faith and are saved. Romans 10:9-10
Strength
1) 4 x 7 Push Press, max load ea set
2) 2 x 8 Strict Shoulder Press at 65% of 1RM
WOD
For time:
12 DB Manmakers Machine: 15/20, RX/Comp30/45#
12 DB Manmakers Machine: 15/20, RX/Comp30/45#
3 rds of:
10 Thrusters Machine 35/45, RX/COMP 65/95#
10 KB Swings 50/70# (Russian)
5 Burpees
50 ft burpee broad jump
50 ft walking lunge
30 TTB, Machine does hanging knee raises
COMP: Goal is sub 11min
Additional Work
1) 8 x 2 Hang Squat Clean, starting at 70% of 1RM and build to a heavy final 2 sets, rest to recover betw sets
2)( 4RNFT of:
Row 250m straples, D4 at high tempo
7 HSPU
3 Bar MU
3) 30 strict chin-ups NFT
30 GHD Sit-ups NFT