10
Jan
Baseline
BK Fit Studios – Jan 10, 2015
Announcements
Have you signed up for Yoga yet?New Saturday, Sunday 10:00am, Wednesday 7:30pm $35 for 6x/mo, $60/mo for unlimited, 10 punch card $100.
Strength – Shoulder Press (3 x 5 Across )
3 x 5 reps @ 70% of 1RMWOD (Time)
This WOD is often the first exercise performed when joining a gym. But it has the added benefit of being a good marker on how your fitness is progressing. We will come back to it in a month or so.
For Time:500 m Row
40 Air Squat
30 Ab Mat Sit-ups
20 Push-ups
10 Pull-ups
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Fitness Levels Chart:
Men, Women
3:45, 4:40 Elite
4:30, 5:35 Pro
5:15, 6:30 Expert
6:15, 7:30 Collegiate 7:15, 8:30 Intermediate
8:15, 9:30 Novice
9:15, 10:30 Beginner 10:00, 11:00 Cut-Off