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Tuesday, August 6th, 2024 WOD




This Week of Programming

  • Wed: Accessory Strength, Gymnastics and DU WOD

  • Thu: Deadlifts, Couplet or Triplet medium length WOD

  • Fri: Press


Gymnastics Class Programming


Rig Work- PU, C2B, MU, Pullovers, T2B, etc


Next week: Ring Work- Kip Swings, T2R, Skin the Cats, MU, etc


KSCF Notes



Skill


Kipping and Muscle-Ups


Strength


I) Bent Over BB Row: 5 sets of 5


II) L-Sits: 3 sets of 15-30 seconds


WOD


"Shapeshifter"


AMRAP 18 minutes


20 Overhead Squats (95/65)

25 Burpees Over Bar

20 Hang Power Snatch (115/75)

400m Run

20 Clean & Jerk (135/95)


L3: 95/65, 75/55, 115/85

L2: 65/45, 75/55, 95/65

L1: 75/55, 65/45, 55/35

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