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Monday, February 1st, 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.

This Week's Programming

  • Tue: Handstands & Kipping HSPU

  • Wed: Back Squat max test

  • Thu: Interval WOD

  • Fri: Bench Press max test

KSCF Notes

KSCF Private FB Group.

Marky Mark!!


"Big Bully"

AMRAP 20 minutes

1k/800 (every following round is 200m less than the previous)

Rowing Meters

20/15 Push-Ups

15 Chest-to-Bar Pull-Ups

10 KB Snatch (53/35) 5/arm

*Wearing 20/14 lb vest

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