Tuesday, January 27th, 2026 WOD

BC with a good knee!!

This Week of Programming

• Wed: Tempo Pull-Ups/ 13.4 w/ TTB and C&J

• Thu: Clusters/ HSPU, Renegade rows, Dips, Rowing

• Fri:  Accessory w/Press and Planks/ Lunges, Squat Cleans, Shuttle runs

KSCF Notes

• Refining our diet as a core principle to your 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

Supersets: complete a set of a) then immediately a set of b)

a) Back Squats: starting at 75% and trying to build in load, if possible

• 5-4-3-3-3-2

b) DB Jump Squats: 

• 4 sets of 4-5 reps

WOD

"Smelly Laundry"

Complete 4 Rounds

10 Overhead Squats (115/75)

6 Muscle-Ups (alternate each round)

5 Bar Over Burpees

L3: 105/65

L2: 95/55

L1: 75/45