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Monday, February 24th, 2020 WOD

Updated: Feb 24, 2020

Nothing But Love and Thanks


This weekend KSCF was able to have another great Community competition and KSCFaceOff once again. Our 33 athletes, 9 judges, and the many spectators who came in made the whole day a success!! We are thankful for the hard work by all and look forward to our next KSCFam get together!



This Week's Programming


  • Tues: Overhead Squats

  • Wed: MU/PU drills/strength

  • Thurs: Bench Press

  • Fri: C&J 2 rep work


KSCF Notes

  • Next week we will test our 1 Rep Maxes and this will continue over 2-3 weeks. We are going to use these numbers and implement much more percentage work with our day-to-day programming. WE STRONGLY RECOMMEND TESTING AND KNOWING THESE NUMBERS FOR FUTURE REFERENCE.

  • Evening classes will be modified in the near future once we lay out our coaching schedule.


Skill


Kipping Drills


WOD


“Clean the Boat”


AMRAP 3:

21/15 Calorie Row

21 Lateral Erg Burpees

Max Hang Power Cleans (95/65)


rest 3 minutes


AMRAP 3:

18/13 Calorie Row

18 Lateral Erg Burpees

Max Hang Power Cleans (115/75)


rest 3 minutes


AMRAP 3:

15/11 Calorie Row

15 Lateral Erg Burpees

Max Hang Power Cleans (135/95)


rest 3 minutes


AMRAP 3:

12/9 Calorie Row

12 Lateral Erg Burpees

Max Hang Power Cleans (155/105)


L3: 75/55, 95/65, 115/75, 135/95

L2: 75/55, 95/65, 105/75, 115/85

L1; 65/45, 75/55, 95/65, 105/75

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