KSCF Notes
Starting on January 10th, 2021, Core Stability & Breathing Workshop w/ our friends Steve and Bryan from Forward Spine & Sport
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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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