07/31/2015

BK Fit Studios – 07/31/2015

Strength – Shoulder Press

Warm up sets (use BASE weight)*

Set 1: 40% x 5 reps
Set 2: 50% x 5 reps
Set 3: 60% x 5 reps

WORKING SETS

(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.

Gymnastics

3 x 10 DIPS

WOD (Time)

3 rounds of

10 Power Cleans (95/65#)
10 Push ups
10 Front Squats
30 Double Unders

QOD – Who was your hero when you were a child, and what did you do to be like them?