KSCF Notes
Track your health and recovery with our KSCF WHOOP team here
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WOD
Complete for time (45 min cap)
5 rounds
20/16 Cal row
15 HPC (115/75)
Rest 3 min
4 rounds
54 Double Unders
18 walking lunges
18 HR Push-ups
Rest 3 min
3 Rounds
400m run
15 Push Presses (115/75)
😯 Joey, before his New Year's Joseph haircut!! 🤩
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
"Greylock"
AMRAP 11 Minutes
16 Alt. Hang DB Snatch (50/35)
14 Toes To Bar
200' Waiters Walks
L3: 45/30
L2: 40/25
L1: 35/20
Strength
Complete 4 GIANT Sets
I) BB RDL: 5-7 reps @ 90% or more of clean 1 RM
II) Ring Dips: 5-7 reps
III) GHDSU or Dragon Flags: 6-10 reps or 1-4 reps
C to the P working on his Snatch
This Week of Programming
Fri: WOD First w/DB Snatches, TTB, Waiters/ Accessory Strength
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
Snatch Complex
8 sets: complete 1 every 90 Seconds
1 Hang Power Snatch + 1 OHS + 1 Snatch
WOD
"Grettel"
10 rounds for time
3 clean and jerks (135/95)
3 burpees over bar
L3: 115/75
L2: 95/65
L1: 75/55