07/24/2015

BK Fit Studios – 07/24/2015

Strength – Shoulder Press

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

*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 (No Measure)

6 minute EMOM:

Even: 3 Push Press
Odd: 5 Ring Dips
Make sure you can complete 3 and 5 on those minutes.

(3min to next metcon)

Metcon (Time)

6 rounds for time

5 Pull-ups
5 Push-ups
10 Air Squats
20 Double Unders

QOD – If you could spend 15 minutes with any living person, who would it be and why?