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Monday, October 20th, 2023 WOD

Wear Your HalloWOD Outfit

Let's have a little fun and share some good times with one another for our Partner HalloWOD workout tomorrow. Our workouts will be in partners or teams in order to test our endurance and share some good times.

This Week's Programming

  • Tue: Dress Up for the Partner HalloWOD

  • Wed: Bench and moderate WOD

  • Thu: Snatch

  • Fri: Push Press

KSCF Notes


Front Squat

First 5 sets have 3 sec pause at bottom of first rep

  • Sets 1-3: 4 reps @ 70%

  • 4&5: 3 reps @ 75%

Normal FS

  • 2 sets of 10 @ 60-70%


"Hulked Out"

AMRAP 9 Mins

6 Ring Dips

12 Handstand Push-Ups

24 Double Unders (48 SUs)

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