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Monday, January 27th, 2025 WOD


Sid the Kid. Get your doses of this Professor before he moves to the West Coast.


This Week of Programming

  • Tue: Clean & Jerk Complex, Challenging triplet

  • Wed: Pull-ups, curls, and Open WOD

  • Thu: Clusters, short interval WOD

  • Fri: Bench Press and no WOD planned yet


KSCF Notes


Strength


Jumping Back Squats

  • 3 sets of 3 @ 35-50% 1 RM


Pause at the Bottom, BS

  • 3 sets of 3 (3 sec pauses)


Back Squat

  • 3 sets of 1


WOD


"Smelly Laundry"


Complete 4 Rounds

10 Overhead Squats (115/75)

6 Muscle-Ups (alternate each round)

5 Bar Over Burpees


*Time Cap 15 minutes


L3: 105/65

L2: 95/55

L1: 75/45

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