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Monday, January 27th, 2020 WOD

This Week's Progrizzle

  • Mon: CVHIFT

  • Tu: Deadlifts, Killer Task-Oriented WOD

  • Wed: Cleans, Medium Chipper

  • Thurs: Presses, possibly an interval workout

  • Fri: Mystery workout. I got an interval WOD but it may not fly

  • plan for a bunch of rowing bouts this week within your WODs

  • Proper Prior Planning Prevents...

KSCF Notes

  • KSCFaceOff IV will be held on February 22nd, 2020 starting at 9 am!

  • Wednesday, 1/29 Tabata Songs will be inside KSCF to film a Youtube video. Their filming will take place from ~2 pm until ~4:30 pm. Please be aware that you will be subject to these filming conditions if you so choose to come during that time.

  • New KSCF Schedule will come out hopefully by month's end. An email will be sent out when it has been finalized.

  • KSCF Private FB Group. #jointheparty

We hope JJ is doing well! Hard Working and a Goal Setter.


I) Straddle Handstand

II) Strict HSPU

III) Handstand Drills


"Mother May I"

AMRAP 10 Mins

Row For Meters

Every Minute on the Minute

At 1 min: 2 Kettlebell Swings

At 2 mins: 3 Kettlebell Swings

At 3 mins: 4 Kettlebell Swings

At 4 mins: 5 Kettlebell Swings

At 5 mins: 6 Kettlebell Swings

At 6 mins: 7 Kettlebell Swings

At 7 mins: 8 Kettlebell Swings

At 8 mins: 9 Kettlebell Swings

At 9 mins: 10 Kettlebell Swings

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