Monday, August 19th, 2024 WOD

This Week of Programming

• Tue: Bench Press and AMRAP with TTB

• Wed: Endurance WOD likely with running but not yet determined

• Thu: Front Squats and descending rep couplet with BJ's

• Fri: I haven't programmed that far yet (@ 12:58 EST)

KSCF Notes

• Support our Black and marginalized community by donating to Bikes Not Bombs to help our local youth.

• Donate to BAGLY to support PRIDE month and our local youth led LGBTQ+ community

• Keep your diet in check and give yourself more free time. Get your Nutre Meals Here. Be sure to use the code KSCFam at checkout for 40% off your first order

• Track your health and recovery with our KSCF WHOOP team here

• Shoe Donations. Bring in your used shoes to drop-off outside our box.

• Follow our FB group or our handle @kendallsquarecf

Strength

Snatch

EMOTM for 4 minutes

• Reps: 2-2-1-1

• Starting at 70% and building

Snatch Complex

In 10 minutes build to a heavy load

• 1 Hang Snatch + 2 OHS + 1 Snatch

WOD

"The Forbidden Apple"

15-12-9-6-3

Push Jerk

Back Squat

*Every time the bar is dropped or touches the floor, complete 1 Cluster

Rx: 135/95

L3: 115/85

L2: 95/65

L1: 75/55