
This Week of Programming
Fri: Short-Medium WOD then Accessory Strength
KSCF Notes
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Strength
Single Leg Weighted Hip Bridges
4 sets of 6-10/leg
WOD
"Samsonite"
AMRAP 4 mins
8 Toes to Bar
50-foot DB Front Rack Walking Lunge (50/35)
8 Pull-ups
rest 4 mins
AMRAP 4 mins
8 Toes to Bar
50-foot DB Front Rack Walking Lunge (50/35)
8 Pull-ups
rest 4 mins
AMRAP 4 mins
8 Toes to Bar
50-foot DB Front Rack Walking Lunge (50/35)
8 Pull-ups
L3: 45/30
L2: 40/25
L1: 35/20
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