Tuesday, February 18th, 2025 WOD

This Week of Programming

• Wed: Z-Press + Planks, Running and moderate intensity WOD

• Thu: Ring Rows, Medium length anaerobic threshold WOD

• Fri: Lunges, no planned WOD

KSCF Notes

• It's the New Year and refining our diet as a core principle to our daily life is important. FitAF IS GIVING A 20% DISCOUNT OFF YOUR FIRST ORDER AND FREE DELIVERY TO KSCF with this link.

• 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

Squatdurance

every 2 minutes for 8 sets

2 Back Squats: 80-90% Then, 2 Front Squats: 83-90%

*This week, you BS then your partner BS, then move to FS and complete reps. If solo, take ~30 seconds of recovery before FS

WOD

"20.2" but shorter

AMRAP 15 minutes

4 dumbbell thrusters (50/35) 

6 toes-to-bars 

24 double-unders 

L3: 45/30

L2: 40/25

L1: 35/20