top of page
Search

Thursday, July 6th, 2023 WOD

This Week's Programming

  • Fri: Front Rack Reverse Lunges and some Beach Curls


KSCF Notes


Cleaning All Daylen

Strength


Clean & Jerk Complex


In 10 mins complete 4-5 sets

1 Clean + 1 Jerk + 1 Hang Clean + 1 Jerk


In 7 minutes complete 3-4 sets

1 Clean-Jerk + 1 Hang Clean


WOD


"Leg Work”

On the 4:00 x 4 Rounds:

9 Box Jump Overs (24/20)

12 Dumbbell Thrusters

15/12 Calorie Row/Bike/Ski


Rx: 50/35

L3: 45/30

L2: 40/25

L1: 35/20

170 views0 comments

Recent Posts

See All

Comments


bottom of page