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

• 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

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