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
10 Min AMRAP
10 BXJ 24/20
5 Hang Power Cleans 135/95
10 Burpees
Rest 2
10 Min AMRAP
250m Row
10 Push Presses 135/95
10 Burpees over the Bar
Rest 2 min
10 Min AMRAP
200m Run
15 KB Swings 70/53
ANOTHER SAD FAREWELL TO OUR FRIEND, ROSIE. WE WILL MISS YOU AND THE 'NOONIES' WILL BE FEELING A BIT EMPTY. 💖
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
Deadlift
2 sets of 10 @ 75%
4-3-3-3-3 starting at 78%
WOD
"Walk Safe"
Complete 6 Rounds
10 Walking Lunges (50/35)
12 Alt. Renegade Rows
100m Shuttle Run
L3: 45/30
L2: 40/25
L1: 35/20
Daily Double Under Practice helps prevent these fun results.
This Week of Programming
Fri:Â Deadlifts, Medium length work capacity w/lunges, renegade rows, and shuttles
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
Press (4 second eccentric)
3 sets of 3 starting at 60% and building
Normal Tempo
4-3-2-2
WOD
"Roll Up"
45-33-21
KBS (53/35)
Double Unders
Sit-Ups