Saturday, April 25th, 2020 At-Home WOD

KSCF Notes

• An email was sent out on 4/12 with all our Zoom links for classes.

• You can help support our #KSCFam and the KSCF culture and sign-up for the Support Your Local Box fundraiser.

• Find our Community Whiteboard here!. BW and at-home programming.

• We are also having a #SweatySelfie contest. Post your workout or post-workout vids/pics and tag our handle with the proper hashtags and get credit on our Whiteboard.

• Follow our FB group or our handle @kendallsquarecf . We will be posting a lot more content during this time period so all understand how to complete each movement.

• "Murph" Memorial Day WOD at KSCF (hopefully)

KSCF Private FB Group.

At-Home WOD

Weighted

Complete:

21 Burpees

1 Round of “Dumbbell DT”

18 Burpees

1 Round of “Dumbbell DT”

15 Burpees

1 Round of “Dumbbell DT”

12 Burpees

1 Round of “Dumbbell DT”

Then,

Complete:

100 Double Unders

1 Round of “Dumbbell DT”

75 Double Unders

1 Round of “Dumbbell DT”

50 Double Unders

1 Round of “Dumbbell DT”

25 Double Unders

1 Round of “Dumbbell DT”

Then,

Complete 3 Rounds

10 Inverted Burpees

30 Mountain Climbers

10 Box Jumps or Broad Jumps

* 1 Round of “Dumbbell DT” is:

12 Deadlifts

9 Hang Power Cleans

6 Push Jerks

Non-weighted

Complete:

21 Burpees

1 Round of “BW DT”

18 Burpees

1 Round of “BW DT”

15 Burpees

1 Round of “BW DT”

12 Burpees

1 Round of “BW DT”

Then

Complete:

100 Double Unders

1 Round of “BW DT”

75 Double Unders

1 Round of “BW DT”

50 Double Unders

1 Round of “BW DT”

25 Double Unders

1 Round of“BW DT”

Then,

Complete 3 Rounds

10 Inverted Burpees

30 Mountain Climbers

10 Box Jumps or Broad Jump

*1 Round of “Dumbbell DT” is:

12 Deadlifts

9 Hang Power Cleans

6 Push Jerks