WOD

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30
Jul

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...
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29
Jul

07/30/2015

BK Fit Studios – 07/30/2015 Strength – Deadlift Warm up sets (use BASE weight)* Set 1: 40% x 5 reps Set 2: 50% x 5...
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28
Jul

07/29/2015

BK Fit Studios – 07/29/2015 Strength – Overhead Squat (10 x 3 – every 90 sec., increase weight) WOD (AMRAP – Rounds and Reps) 4...
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27
Jul

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...
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26
Jul

07/27/2015

BK Fit Studios – 07/27/2015 *Download BIG LIFTS 2 to record your 1rm and calculate warm up and working sets.* Strength – Back Squat (75%...
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25
Jul

07/26/2015

BK Fit Studios – 07/26/2015 Skill Toes-to-Bar WOD (Time) 21-15-9 Dead Lifts (225/155#) Box Jump (24/20″) Toes-to-Bar QOD – If you were to write a...
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24
Jul

07/25/2015

Clinton Hill – CROSS TRAINING QOD What article of clothing most closely describes your personality? Warm-up Gymnastics Strict Pull-ups (5 x ME (rest 2min)) WOD...
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