Tuesday, August 20th, 2024 WOD

Vicky Pumping the Bench Press 💪

This Week of Programming

• Wed: Endurance WOD likely with running but not yet determined

• Thu: Front Squats and descending rep couplet with BJ's

• Fri: I haven't programmed that far yet

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 your diet in check and give yourself more free time. Get your Nutre Meals Here. Be sure to use the code KSCFam at checkout for 40% off your first order

• Track your health and recovery with our KSCF WHOOP team here

• Shoe Donations. Bring in your used shoes to drop-off outside our box.

• Follow our FB group or our handle @kendallsquarecf

Strength

I) Bench Press

Each set to max rep effort no more than 12 reps

• 2 sets @ 75%

• 2 set @ 80%

Pause Bench Press

• 3 sets of 2 at heaviest load

II) Ice Cream Makers: 3 sets of 2-6 reps

WOD

"Spinach Power"

AMRAP 9 mins

14 Toes to Bar

20 KB Swing

50' 1-Arm Overhead Walking KB Lunge

Rx: 53/35

L3: 44/26

L2: 35/18

L1: 26/10