07/21/2015

BK Fit Studios – 07/21/2015

 Strength – Bench Press

(70% x 3, 80% x 3, 90% x 3+)

*Download BIG LIFTS 2 to record your 1rm and calculate working sets.*

*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 3 reps on your final set.

WOD (Time)

3 rounds for time:

10 C2B Pull-ups/Pull-ups
15 Push Press (95/65#)
20 Box Jumps (24/20″)
250 meter Row
RX: M C2B / W Pull-ups

QOD – Joke Day!