07/28/2015

BK Fit Studios – 07/28/2015

Strength – Bench Press

(75% x 5, 85% x 3, 95% x 1+ (AMRAP))

*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 1 reps on your final set.

WOD –

7 min. EMOM

A: Split Jerk (3 Split Jerks – off rack)

B):  (8 min AMRAP – Rounds and Reps)

4 Push Ups
8 Kettlenell Swings (24/16)
12 Abmat Sit-ups

QOD – If you had to, what part of your body (that you don’t already have pierced) would you get pierced?