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Wednesday, October 22nd, 2025 WOD

  • JJ
  • 13 minutes ago
  • 1 min read
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One class, one workout, one new friend, building ourselves with comrades by our sides #brickbybrick



This Week of Programming

  • Thu: Bench Press/ DU, Run, Dip WOD

  • Fri:  Front Squat 1 RM Test/ DL & BJ WOD


1 RM Testing Schedule

  • 10/6: Snatch

  • 10/7: Bench Press

  • 10/9: Clean & Jerk

  • 10/13: Jerk

  • 10/14: Back Squat

  • 10/17: Press & Thruster

  • 10/21: Clean

  • 10/24: Front Squat

  • 10/28: Deadlift



KSCF Notes



Strength


I) BB RDLs: 4 sets of 6-8


II) Weighted Bench Planks: 4 sets of 30 seconds


WOD


"Squid Ink"


Complete 5 Rounds

12/9 Cal Row

6 Burpees

5 Hang Power Cleans (155/105)


*1 Minute Rest


L3: 135/95

L2: 115/75

L1: 95/65

 
 
 

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Saturday, October 18th, 2025 WOD

1 RM Testing Schedule 10/6 : Snatch 10/7 : Bench Press 10/9 : Clean & Jerk 10/13 : Jerk 10/14 : Back Squat 10/17 : Press & Thruster 10/21 : Clean 10/24 : Front Squat 10/28 : Deadlift KSCF Notes Refini

 
 
 

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