Monday, May 19th, 2025 WOD

This Week of Programming

• Tue: Pull-up Strength, Medium length triplet with HSPU and Running

• Wed: 1 RM FS, descending rep couplet with thrusters and TTB

• Thu: Jerk 1 RM Test, AMRAP w/rowing and DB movements

• Fri: Pendlay Row & Bench Planks, easy conditioning work

• Sat: MURPH workout

1 RM Testing for the week of May 19th

• Mon, 5/19: Clean 1 RM

• Wed, 5/21: Front Squat 1 RM Test

• Thur, 5/22: Jerk 1 RM Test

KSCF Notes

• It's the New Year and refining our diet as a core principle to our daily life is important. FitAF IS GIVING A 20% DISCOUNT OFF YOUR FIRST ORDER AND FREE DELIVERY TO KSCF with this link.

• Track your health and recovery with our KSCF WHOOP team here

• Shoe Donations. Bring in your used shoes to drop-off outside our box.

• Follow our FB group or our handle @kendallsquarecf

Strength

In 20 minutes,

Find 1 RM Clean

WOD

"Hole Spader"

Complete 5 Rounds

14/12 Calorie Row (reduce 2 cals each round)

6 Burpees Over Rower

14 Kettlebell Swings (53/35)

L3: 44/26

L2: 35/18

L1: 26/10