KSCF Notes
CELEBRATE BOSTON PRIDE WITH OUR PRIDE WOD ON SATURDAY, JUNE 13TH AT 9AM.
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
Complete for Time
600m run
50 Deadlifts (135/95)
600m run
50 wall balls (20/14)
600m run
50m front rack KB lunges (35/20)
600m run
50 cals echo bike
KSCF Notes
CELEBRATE BOSTON PRIDE WITH OUR PRIDE WOD ON SATURDAY, JUNE 13TH AT 9AM.
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
Push Press
2 sets of 10 @ 60-65%
4 sets of 5, 70-80%
WOD
"Hellraiser II"
Complete for Time:
50 DB Devil's Press (50/35)
Every 2 minutes, 4 Box Jump Overs (24/20)
DB Levels
L3: 45/30
L2: 40/25
L1: 35/20
Rep Levels
L3: 40
L2: 30
L1: 25
This Week of Programming
Fri: Push Press/ Devil's Press and Box Jump Overs
KSCF Notes
CELEBRATE BOSTON PRIDE WITH OUR PRIDE WOD ON SATURDAY, JUNE 13TH AT 9AM.
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) Ring Dips: 4 sets of 5-8 reps
II) Strict Toes To Bar: 3 sets of 4-8 reps
WOD
"Blind Pee"
21-15-9
KB Swings (53/35)
*200' KB Front Rack Carries (100'/arm)
L3: 44/26
L2: 35/18
L1: 26/10