04/19/2016 – BK Fit Studios

04/19/2016

Clinton Hill, East Williamsburg – CROSS TRAINING

Weightlifting

*make sure you are using week 1’s numbers for your PR. Wodify will update your personal record and we do NOT want to use that number.

Bench Press (75% of TM x 5, 85% of TM x 3, 95% of TM x 1)

Make sure you calculate your 95% of your TM for last rep.TM = 90% of your 1 RM

Deadlift (75% of TM x 5, 85% of TM x 3, 95% of TM x 1)

WOD (AMRAP – Rounds and Reps)

AMRAP in 9 min21- Double Unders
15- Kettlebell swings 53/35
3- Turkish Get Ups

*American Swings
Alternating TGU with 3 each arm

QOD – What did you want to be when you were a child?