Search

Tuesday, January 14th, 2020 WOD

KSCF Notes

  • KSCF FaceOff Date email will be sent out soon

  • New KSCF Schedule will come out hopefully by month's end. An email will be sent out when it has been finalized.


"Murph" prep today!!

Strength


Back Squats

- Every 90 seconds for 12 mins


Sets 1-3: 65% for 5 Reps

Sets 4-6: 75% for 3 reps

Set 7 & 8: > 75% for 1 rep


WOD


"Shwimmy"


1200 m Run (1500 m Row or 2k Bike)


Then,


Complete 6 rounds

25 Air Squats

12 Pull-Ups

12 DB Neutral Grip Floor Press


Rx: 50/35

L3: 45/30

L2: 40/25

L1: 35/20

146 views0 comments

Recent Posts

See All

Sunday, May 16th, 2021 WOD

Don't forget about our Sunday morning classes. They will be off the schedule after Memorial Day weekend. KSCF Notes Shoe Donations. Bring in your used shoes to drop-off outside our box. Follow our FB