Wednesday, May 7th, 2025 WOD

1 RM Testing

We will be implementing our first 1 RM tests beginning this week. The full testing schedule has not yet been established. Due to our Murph prep, things have to be spaced out to not overlap too much and take away from these 1 RM tests. This will extend the amount of time we take to complete all our major compound lifts. Below is next Week's testing schedule.

• Mon, 5/12, Murph Retest WOD

• Tue, 5/13: No 1 RM

• Wed, 5/14: Deadlift 1 RM

• Thu, 5/15: Press 1 RM Test

• Fri, 5/16: Back Squat 1 RM Test

This Week of Programming

• Thu: Push Press 1 RM Test, Rope Climb and Reverse lunges in WOD

• Fri: Snatch 1 RM Test, Medium length AMRAP w/DLs and DUs

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

DB Rows: 6-6-5-5

WOD

"Taco-Dilla"

AMRAP 8 Minutes

10 Hang Power Snatch (95/65)

12/9 Cal Row

10 MB Sit-Ups (20/14)

L3: 75/55

L2: 65/45

L1: 55/35