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Wednesday, June 28th, 2023 WOD

This Week's Programming

  • Thu: Interval WOD - Cleans, push-ups, squats, rowing

  • Fri: Pull-ups and probably something else

KSCF Notes


Bench Press

4 sets of 3 @ 55-65%

  • These sets should be explosive completing 3 explosive reps in less than 7 seconds

4 sets of 3; normal tempo building in weight

Forced Eccentric

2 sets

  • Use 100-110% of 1 RM for max eccentric lowering


"Ring Jumper"


Box Jump Overs (24/20)

Ring Rows


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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


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