Saturday, May 30th, 2020 At-Home WOD

KSCF Notes

  • Check your email about our added Zoom WOD classes and the links to find them. Check your emails or find the WODs and Links on our FB Group Page. M-W-F @ 6 pm, Tu & Th @ 12 pm, Sat @ 10 am

  • 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.

KSCF Private FB Group. At-Home WOD “Blinders”

Run 2:00 out and 2:00 back


20 OO Push Press or HR Push-Ups

20 OO Hang Cleans or Star Jumps

Run 1:30 out and 1:30 back


30 OO Push Press or HR Push-Ups

30 OO Hang Cleans or Star Jumps

Run 1:00 out and 1:00 Back


20 OO Push Press or HR Push-Ups

20 OO Hang Cleans or Star Jumps

*You can use 1 or 2 instruments but the volume needs to be total as written on each side.

*Run can be changed to any aerobic movement for the time period (i.e. Mt climbers, step-ups, rowing, swimming, burpees, etc)


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