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
I) Turkish Get-Ups: 4 sets of 3/arm
II) Ring Dips: 8-6-5-5
WOD
"Renegade of Pump"
AMRAP 11 Minutes
32 Double Unders
12 Push-Up to Renegade Row (50/35)
8 MB Sit-Ups (20/14)
L3: 45/30
L2: 40/25
L1: 35/20
This Week of Programming
Fri: Open Day, no programming 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
Overhead Squat
In 12 minutes
3-3-3-3
WOD
“Hot Sauce”
AMRAP 3:
21/15 Calorie Row
21 Lateral Erg Burpees
Max Overhead Squats (75/55)
rest 3 minutes
AMRAP 3:
18/13 Calorie Row
18 Lateral Erg Burpees
Max Overhead Squats (95/65)
rest 3 minutes
AMRAP 3:
15/11 Calorie Row
15 Lateral Erg Burpees
Max Overhead Squats (115/80)
rest 3 minutes
AMRAP 3:
12/9 Calorie Row
12 Lateral Erg Burpees
Max Overhead Squats (135/95)
L3: 115/85, 95/65, 75/55, 65/45
L2: 95/65, 75/55, 65/45, 55/35
L1: 75/55, 65/45, 55/35, 45/15
This Week of Programming
Thu: OHS Strength/skill, then Interval HIIT w/rowing, OHS, Burpees
Fri: Open Day, no programming 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
"Poached"
2-4-6-8-10
Muscle Ups (4-8-8-12-12 for Pull-up variations)
Double Unders (Complete 10x the reps)
Strength
I) DB Bird-Dog Row: 5 sets of 6-8/side
II) Half-Kneeling or Split Stance DB Chops: 4 sets of 10/side
III) BB Reverse Curls: 3 sets of 6-10