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Tuesday, January 16th, 2024 WOD

ALL CLASSES WILL BE ON TODAY UNTIL OTHERWISE NOTED. If we do make schedule changes they will be updated here, our private FB Group and through KSCF/CAC IG handles.




GYMNASTICS CLASSES BEGIN TODAY!


This Week of Programming

  • Wed: HS & HSPU and Open Prep=WOD

  • Thu: Pendlay Rows & Core

  • Fri: Maybe Some Kipping Skills and an interval WOD


KSCF Notes




Strength


Squat Endurance


EMOTM for 12 mins

*Use 80% of 1 RM Front Squat


Odd minute: 1 Front Squat

Even minute: 3 Back Squats


WOD


"Son of Odin"


Complete work every 3 minutes until you cannot complete within the given time domain


Mins 0-3:00, Complete 2 Rounds

8 Overhead Squats (115/75)

8 C2B Pull-Ups


Mins 3-6:00Complete 2 Rounds

10 Overhead Squats

10 C2B Pull-Ups


Mins 6-9:00 Complete 2 Rounds

12 Overhead Squats

12 C2B Pull-Ups


*Continue increasing 2 reps until you cannot complete the reps in the given time domain. Once completing a 2-round sequence you can begin the next round.


L3: 95/65

L2: 75/55

L1: 65/45


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