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Thursday, July 20th, 2023 WOD

This Week's Programming

  • Fri: Pistols and Pull-Ups


KSCF Notes


Ruyu Locking it out

Strength


Complete GIANT Sets


I) Weighted Ring Rows: 5 sets of 5

II) Barbell Curls: 4 sets of 5-7

III) Bench Plank: 4 sets of 30 seconds


WOD


"Avalanche"

AMRAP 9 minutes

1 Wall Walks

2 Alt. Devil's Press (45/30)

3 V-Ups

*Every Round increase 1 rep/movement.

eg. Rd 2:

2 Wall Walks

3 Alt. Devil's Press (45/30)

4 V-Ups

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