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Friday, February 5th, 2021 WOD

One Rep Max Testing

Over the next several weeks we will be testing our strength as we had in September/October. We will find where our strength lies and/or how much strength we have gained over 3 months of strength training.

If you cannot make a class, we recommend you coming in during the Open Gym hours to test your strength. Proper warm-up of your total body along with lower percentage sets to build in weight to test your 1 Rep Max. When you think you are close to your max, take 3 attempts to find your current 1 Rep Max for the given movement.

KSCF Notes


Bench Press 1 RM



Complete 5 Rounds

8 Floor Press

10 Alt. Renegade Row

8 Russian KB Swing (53/35)

Rest 1 minute

Rx: 55/40

L3: 50/35

L2: 45/30

L1: 40/25

LFun: 35/20

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