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This Week of Programming

  • Tue: Back Squat & 14 min AMRAP

  • Wed: Interval WOD

  • Thu: Open Day not programmed yet

  • Fri: Deadlift


KSCF Notes



Strength


Jerk

  • 3 sets of 3

  • 3 sets of 1


WOD


"Slip'it Overhead"


21-18-15

Overhead Squats (115/75)

Burpees Over Bar


L3: 105/65

L2: 95/55

L1: 85/45


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KSCF Notes


WOD


"Triple Three"


3k Row

300 Double Unders

3 Mile Run

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Bushra is just crushing another 12 pm WOD 🙌


KSCF Notes


WOD


“Expanding Interest”


EMOTM For 10 Mins


10-9-8-7...

Calorie Row

*Max Wall Balls w/remaining time on minute


**Score is total WB reps


Strength


Complete 4 GIANT sets


I) Chin-Ups: 3-5

II) BB Curls: 5-10

III) L-Sits: 10-30 sec

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