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Monday, November 16th, 2o20 WOD

This Week's Programming


  • Tue: GWehnsters

  • Wed: Interval WOD

  • Thu: Overhead Squats

  • Fri: Muscle Up/Pull-Up strength


KSCF Notes

  • Don't forget, we've added 7:35 pm classes M-W as well as Sunday morning 10 am class. Sign-up so you keep in line with your fitness goals this Fall!

  • Follow our FB group or our handle @kendallsquarecf .



Strength

Deadlifts


Every 2 mins for 12 mins


Sets 1-3: 5 reps @ 70%

Sets 4-6: 3 Reps @ 80%

Sets 7-8: 1 Rep at 88%


WOD

“Hangman”


For Time:


21 Hang Power Cleans (135/95)

21 Lateral Barbell Burpees

100 Double Unders

15 Hang Power Cleans (135/95)

15 Lateral Barbell Burpees

75 Double Unders

9 Hang Power Cleans (135/95)

9 Lateral Barbell Burpees

50 Double Unders


L3: 15-12-9 Rx

L2: 115/75

L1: 95/65

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