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Tuesday, December 15th, 2020 WOD

KSCF Notes

KSCF Private FB Group.

This Week's Programming

  • Wed: Snatch

  • Thur: Pull-Up/Muscle-Up Skill-Drill

  • Fri: Bench Press



Strength/Skill


Complete 4 GIANT sets


I) 5 DB Row/Arm

II) 10 Banded Hip Rotations/side

III) 6-10 Prone Grip Eccentric Reverse BB Curl

*Rest 60 seconds

WOD

“Carbon Copy”


For Time:


1 Toes to Bar, 10 Box Jumps (24/20)

2 Toes to Bar, 9 Box Jumps

3 Toes to Bar, 8 Box Jumps

4 Toes to Bar, 7 Box Jumps

5 Toes to Bar, 6 Box Jumps

6 Toes to Bar, 5 Box Jumps

7 Toes to Bar, 4 Box Jumps

8 Toes to Bar, 3 Box Jumps

9 Toes to Bar, 2 Box Jumps

10 Toes to Bar, 1 Box Jumps

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