Tuesday, May 20th, 2025 WOD

This Week of Programming

• 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

Tempo Pull-ups (4 sec up, 10 down)

3 sets of 2-3

Pull-ups (10 sec hold at top of last rep, then slow eccentric lower)

5-3-3

WOD

"Sunshine & Storms"

AMRAP 14 Minutes

12/8 HSPU

12 Hang Power Clean (155/105)

300m Run

L3: 135/95

L2: 115/75

L1: 95/65