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Tuesday, May 30th, 2023 WOD

This Week's Programming

  • Wed: BB Z-Press

  • Thu: Clean Complex

  • Fri: Accessory Strength

KSCF Notes



Strength


Front Squat

Every 90 seconds for 9 mins

  • 2 reps @ 80-83%

Then, 1 set of 10 reps at 70-75% 1 RM (As heavy as you think you can make)

WOD


"Getting up the Dead"

For time:

10 Muscle-ups + 10 Deadlifts (70%)

8 Muscle-ups + 8 Deadlifts (75%)

6 Muscle-ups + 6 Deadlifts (80%)

4 Muscle-ups + 4 Deadlifts (85%)

2 Muscle-ups + 2 Deadlifts (90%)

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