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Wednesday, September 28th, 2022 WOD

1 Rep Max Testing


As our weeks of max testing unfold, be sure you are taking the proper time to recover before attending the next test. Some tests are harder than others and we are trying to accommodate with the appropriate WOD stimulus so as athletes can recover effectively. With this in mind, be sure you are maximizing your ability to recover with adequate sleep, diet, and recovery practices outside of the box.


This Week's Programming

  • Thu: Front Squat 1 RM

  • Fri: Press 1 RM

KSCF Notes


  • Max testing will continue this week into next.

  • Shoe Donations. Bring in your used shoes to drop-off outside our box.

  • Follow our FB group or our handle @kendallsquarecf .


Divesh testing is Back Squat

Skill


Handstand and HS Walk Drills


Strength


Strict Ring Pull-Ups

  • 5 sets of 2-4 reps


WOD


"Ketchup"

AMRAP 15 Mins

400 m Run

14 Kettlebell Swings

7 Push-Up Renegade Row

14 Alt. Hang DB Clean

Rx: 50/35

L3: 45/30

L2: 40/25

L1: 35/20

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KSCF Notes Shoe Donations. Bring in your used shoes to drop-off outside our box. Follow our FB group or our handle @kendallsquarecf . WOD "You First" In Teams of 2, Complete 2 Rounds: 2 minutes at eac