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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



Strength


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


WOD


"Ring Jumper"

15-12-9-12-15

Box Jump Overs (24/20)

Ring Rows

Sit-Ups


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