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Monday, January 22nd, 2024 WOD

This Week of Programming

  • Tue: WOD then Press Strength

  • Wed: Deadlift and Burner WOD

  • Thu: Dips and DB Flyes with semi-Murph WOD

  • Fri: Ring Rows and Core w/ ascending C&J ladder


KSCF Notes




Strength


Hang Snatch

  • 2 sets of 2 @ 70% 1 RM

  • 2 sets of 2 @ 75%


Snatch

  • 4 sets of 1 @ 75% or more


WOD


"Shingles"


AMRAP 9 minutes

6 Strict Pull-ups

2 Turkish Get-ups (one/arm w/KB)

15 Kettlebell Swings (53/35)


L3: 44/26

L2: 35/18

L1: 26/10


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