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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.


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


Squat Endurance

EMOTM for 12 mins

*Use 80% of 1 RM Front Squat

Odd minute: 1 Front Squat

Even minute: 3 Back Squats


"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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