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
EMOTM for 40 min
Min 1: Row 15/12 Cals
Min 2: 20 Wall balls 20/14
Min 3: 3-5 Deadlifts 275/185, 1 rope climb
Min 4: 12 Burpee Box jumps 24/20
Min 5: Rest
This Week of Programming
Sat: Coach and Long-Time Members, Genna and Daylen's final WOD Class 😭
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
HS & HS Walking
Ab Wheel: 4 sets of 6-10
WOD
"Triangle Top"
AMRAP 9 minutes
12 DB Floor Press (50/35)
15 Sit-Ups
18 Ring Rows
L3: 45/30
L2: 40/25
L1: 35/20
This Week of Programming
Fri: HS & HS Walking drills and Ab Wheel/ No WOD yet
Sat: Coach and Long-Time Members, Genna and Daylen's final WOD Class 😭
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
Tempo Pull-ups (4 sec up, 10 down)
3 sets of 2-3
Pull-ups (10 sec hold at top of last rep, then slow eccentric lower)
5-3-3
WOD
"Quantum Leap"
15-12-9-6
Burpees Over Box (24/20)
DB Cleans (50/35)
L3: 45/30
L2: 40/25
L1: 35/20