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End of the week feels... 😮‍💨

KSCF Notes


Strength


I) Pendlay Row: 5 sets of 5


II) Kneeling Alternating Landmine Rotations: 4 sets of 8-12


WOD


"Bumper Cars"


Complete 4 Rounds

4 Burpees to Plate

10 Plate Ground to Overhead

50 meter Shuttle Sprint

10 Plate Ground to Overhead

4 Burpees to Plate


Rx: 45/35 (25+10)

L3: 35/25

L2: 25/15

L1: 15/10

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What is everyone looking at?!? 👀

This Week of Programming

  • Fri: Accessory Strength & Plate based conditioning WOD


KSCF Notes


Strength


Deficit Deadlift

4 sets of 4 at 70-80%


Eccentric Pause Deadlift (going down, below knees)

4 sets of 3


WOD


"Corkin' It"


18-12-9

Ring Dips

HSPU

Double Unders (2x listed reps)

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