top of page

Tuesday, January 30th, 2024 WOD

This Week of Programming

  • Wed: Squat Endurance

  • Thu: Landmine Press and Burner WOD

  • Fri: Hip Bridges, Curls, and medium WOD

KSCF Notes

Sarah building the grip and overall strength


I) DB Bench Press: 5 sets of 5

II) DB Bird-Dog Row: 4 sets of 6-8/side



For time:

1 wall walk

10 double-unders

3 wall walks

30 double-unders

6 wall walks

60 double-unders

9 wall walks

90 double-unders

15 wall walks

150 double-unders

21 wall walks

210 double-unders

Time cap: 15 min.

150 views0 comments

Recent Posts

See All

Saturday, June 22nd, 2024 WOD

KSCF Notes Support our Black and marginalized community by donating to Bikes Not Bombs to help our local youth. Donate to BAGLY to support PRIDE month and our local youth led LGBTQ+ community Keep you


bottom of page