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 10 min
Min 1: 3 Clusters (155/105)
Min 2: 6 Burpee Pull-ups
Rest 5 min
5 Rounds
5 Deadlifts (275/195)
10 Box jumps (24/20)
Rest 2 min
4 rounds
10 DB Steps-Ups (50/35)
15/12 Cal Row
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) DB Turkish Get-ups: use 5 sets to find the heaviest 1 rep set/side
II) BB RDLs: 4 sets of 6-8 reps
WOD
"Buster Moon"
Complete 3 Rounds
400m Run
12 Ring Dips
2 Rope Climbs
12 Alt. Renegade Rows (55/40)
L3: 50/35
L2: 45/30
L1: 40/25
Someone is upset they don't get to play with the new toys 🛠💁♂️
This Week of Programming
Fri: TGU & RDL Strength - 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
Complete 4 sets starting ~60% 1 RM Snatch
1 Hang Snatch + 1 Snatch
Do not need to be unbroken
Pause below knee Snatch
3 sets of 1
WOD
"Azizam"
Complete 4 Rounds
37 Double Unders
10 Pistol Squats
*Complete Muscle-Ups after each Round: 8-6-4-2 (7-5-3-1, 4-3-2-1, or anything else)