KSCF Notes
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
WOD
5 rounds
12/9 cal bike
10 Strict HSPUs
Rest 2 min
5 Rounds
250m row
5 ring muscle ups
Rest 2 min
5 rounds
250 ski
9 hang cleans (115/75)
6 push presses
This Week of Programming
Fri: Gymnastics Play/ NO WOD Yet
KSCF Notes
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
WOD
For time with a partner
Buy-in: 100 cal row
8 rounds (relay style)
10 Deadlifts (185/130)
3 wall walks
Stuffing: 75 Cal row
8 rounds (relay style)
10 thrusters (95/65)
15 sit-ups
Cash out: 50 Burpee BXJ overs
Jen's Game-Face. Whatever it takes!
This Week of Programming
Wed: Pendlay ROW/ HIIT WOD w/cleans, HSPU, Swings
Thu: Endurance Thanksgiving WOD
Fri: Gymnastics Play/ NO WOD Yet
KSCF Notes
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
Pendlay Row
8-7-5-5-5
WOD
"Blitz"
On the 4:00 x 5 Rounds:
15 Ketltlebell Swings (53/35)
12 Hang Power Cleans (155/105)
9 HSPU
L3: 44/26, 135/95
L2: 35/18, 115/75
L1: 26/18, 95/65