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Monday, October 2nd, 2023 WOD

This week we'll have a couple of 1 RM tests and next week we will have 3-4 tests. We'll post the max testing schedule this week so all athletes know our 1 RM testing schedule.

This Week's Programming

  • Tue: 1 RM Clean

  • Wed: Interval WOD

  • Thu: 1 RM Press

  • Fri: Reverse Hyperextensions & BB Curls

KSCF Notes


I) Strict Ring Rows: 10-10-5-5-5

II) Strict Ring Dips: 10-8-5-5


"Quad Shredder"


Cals Row

Overhead Squats

Rx: 95/65

L3: 85/55

L2: 75/45

L1: 65/35

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