07/16/2015

BK Fit Studios – 07/16/2015

 Strength

WARM UP SETS (use BASE weight)*

SET 1: 40% X 5 REPS
SET 2: 50% X 5 REPS
SET 3: 60% X 3 REPS

Deadlift (65% x 5, 75% x 5, 85% x 5+)

*NOTE: All %s are taken from BASE weight, which is 90% of your 1 Rep Max. For ex. if your 1RM for Back Squat is 200# then 90% of that would be 180#(BASE). You would use 180# to calculate all your percentages NOT 200#.

**You Must get More than 5 reps on your final set.

WOD (Time)

3 ROUNDS FOR TIME:

20 Kettlebell Swings (24/16kg)
20 Box Jump – Up and Overs (24/20″)
40 Double unders

WOD- You win a million dollars, but you have to give half to a charity. Which charity do you pick?