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

• Keep your diet in check and give yourself more free time. Get your Nutre Meals Here. Be sure to use the code KSCFam at checkout for 40% off your first order

• 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

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