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Thursday, OCtober 15th, 2020 WOD

This Week's Programming

  • Fr: Accessory Strength

KSCF Notes

  • BE SURE TO FIND YOUR 1 RM IN ORDER TO USE PERCENTAGES IN WEEKS MOVING FORWARD

  • Follow our FB group or our handle @kendallsquarecf .

KSCF Private FB Group.


Strength

Handstand Drills


In 10 mins

I) 6-10 Wall facing HS Floaters

II) 6-10 HS Shoulder Taps/Plate Walks

*Advanced: Handstand Walks


WOD


EMOTM for 15 mins


Minute:

1: 5 MB Slams (20/14) + 5 Strict Press @ 65% 1 RM

2: 6-8 Deadlifts @ 70-75% 1 RM

3: 6-10 GHDSU/weighted sit-ups + Plank Hold Remainder of minute

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Saturday, October 24th WOD

KSCF Notes Follow our FB group or our handle @kendallsquarecf . KSCF Private FB Group. WOD 5 rounds for time 20 hang DB clean and jerks (50/35) 20 DB lunges 20/18 Cals AB or 17/15 Cals Ski *30-min Cap

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