top of page
Search

Tuesday, September 26th, 2023 WOD

KSCF 1 Repetition Maximum Testing


It's almost that time to test our 1 RM max weights. We'll be starting next week and it will continue across the next 2-3 weeks in some capacity. It's possible I do my job appropriately and send you a bulleted email in which is too long for most. Regardless, plan and prep your sleep and swag to hit these 1 Rep Max sets soon.


This Week's Programming

  • Wed: Accessory

  • Thu: Interval WOD

  • Fri: Jerk

KSCF Notes


Darren doin' it!

Strength


Snatch

  • 3 sets of 2 w/ pause above knee Snatch

    • Starting at 65%

In 13 minutes

  • 5 sets of 2 Snatch building from 70%

WOD


"Up and Over"

Complete 4 Rounds

9 Burpee Box Jumps (24/20)

6 Bar or Ring Muscle Ups

9 DB Clean & Jerks (55/40)

L3: 50/35

L2: 45/30

L1: 40/25

Time Cap: 15 mins

150 views0 comments

Recent Posts

See All

Saturday, July 20th, 2024 WOD

KSCF Notes Support our Black and marginalized community by donating to Bikes Not Bombs to help our local youth. Donate to BAGLY to support PRIDE month and our local youth led LGBTQ+ community Keep you

Comments


bottom of page