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Monday, May 20th, 2024 WOD

This Saturday's programming will be our annual Murph workout. This workout is open to all our friends and family free of charge. They'll need to sign a waiver at the front desk or you can email me and I can send a digital link.


All Classes on Monday the 27th will be canceled as the club hours 10 am - 4 pm.





This Week of Programming

  • Tue: Press and cool WOD

  • Wed: WOD then some Lunges

  • Thu: HS Drills and Some cool WOD not made yet

  • Fri: Accessory Strength and short conditioning WOD

  • Sat: "Murph"


KSCF Notes


Strength


I) Ring Rows: 5-5-5-3-3


II) DB Seated Reverse Flye: 3 sets of 10


* Complete 3 supersets of Rev. Flye immediately after Ring Row


WOD


"Manifests Ascents" 


AMRAP 12 minutes

3 Rope Climbs

9 Burpee Box Jumps (24/20)

18 Alt. DB Snatch (55/40)


L3: 50/35

L2: 45/30

L1: 40/25

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