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Thursday, February 4th, 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

  • Thu: Interval WOD

  • Fri: Bench Press max test

KSCF Notes

KSCF Private FB Group.



WOD

“Special Sauce”


AMRAP 3 mins

21 Overhead Squats

21 Lateral Erg Burpees

Max Calorie Row


Rest 3 Minutes


AMRAP 3 mins

18 Overhead Squats

18 Lateral Erg Burpees

Max Calorie Row


Rest 3 Minutes


AMRAP 3 mins

15 Overhead Squats

15 Lateral Erg Burpees

Max Calorie Row


Rest 3 Minutes


AMRAP 3 mins

12 Overhead Squats

12 Lateral Erg Burpees

Max Calorie Row


Rx: 95/65, 115/85, 135/95, 155/105

L3: 75/55, 95/65, 115/85, 135/95

L2: 65/45, 75/55, 95/65, 115/85

L1: 55/35, 65/45, 75/55, 95/65

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