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
"Triple 3"
For Time
3,000 meter Row
300 Double-Unders
3 mile Run
Strolling into the weekend like Adam.
This Week of Programming
Sat: TRIPLE 3
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) Seated DB Shoulder Press: 4-5 sets of 5-7 reps
II) Side Lying Oblique Crunch or Side Plank Hip lifts w/hold: 6-10 rep or 8 reps w/15 sec hold
WOD
"Down The Slide"
Complete 3 Rounds
10 Burpee Box Jump Overs (30/24)
8 Ring Muscle-Ups
18 Alt. Hang DB Snatch (55/40)
*Reduce 2 reps/ exercise each round
L3: 50/35
L2: 45/30
L1: 40/25
This Week of Programming
Fri: Accessory Strength/ BBJOs, DB Snatch, RMU WOD
Sat: TRIPLE 3
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) Partner Nordic Curls: 4 sets of 3-6
II) Weighted Bench Planks: 3 sets of 15-45 seconds
WOD
"Walk Like a Callipygian"
AMRAP 8 mins
DB Walking Lunges (40/25)
*Starting at 0:00 and every minute on the minute:
Devil's Press (start at 1 and add one rep every minute up to 5 reps. After is only 5 reps on the minute, and no reps at end of the AMRAP)
L3: 35/20
L2: 30/15
L1: 25/10