top of page
Search

Thursday, December 7th, 2023 WOD

This Week's Programming

  • Fri: Bench Press and 3 Round Shmedium Triplet

  • Sat: 12-Days & Potluck!!


KSCF Notes


High Amy 👋


Skill


Rope Climbs


Strength


I) BB Weighted Hip Bridges: 4 sets of 10

II) Kneeling Landmine Rotations: 4 sets of 10-16


WOD


"Ribbed"


AMRAP 9 mins


2 Rope Climbs

8 Devil's Press (50/35)

10 Sit-Ups

L3: 45/30

L2: 40/25

L1: 35/20

91 views0 comments

Recent Posts

See All

Saturday, June 22nd, 2024 WOD

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 you

Comentários


bottom of page