3
May
05/04/2015
BK Fit Studios – Cross Training
QOD
What’s the craziest hair style that you’ve ever had?
Warm-up
8min: AMRAP (No Measure)
10 Air Squats
25sec Hip Opener
25sec Bridge Holds
10 Good Morning
Push the knees out with the elbows
Strength / Skill
If you have not squatted more then three months you will do 5 x 5 across.
Back Squat (High Back Squat 5-5-3-2-1-1-1)
Set Percentage Reps Rest
1 30-50% 5 1-2min
2 50-60% 5 1-2min
3 60-70% 3 2-3min
4 75-87% 1-2 2-3min
5 90-93% 1 3-5min
6 100%+ (PR) 1 3-5min
7 101-105 (PR) 1 X
WOD
Time Trial
1-Mile Run (Time)
Max Effort 1-Mile Run