Tuesday, May 13th, 2025 WOD

This Week of Programming

• Wed: DL 1 RM test, Medium length conditioning with KBS

• Thu: Press 1 RM Test, No WOD Planned

• Fri: Conditioning then Back Squat 1 RM Test

1 RM Testing

• Wed, 5/14: Deadlift 1 RM

• Thu, 5/15: Press 1 RM Test

• Fri, 5/16: Back Squat 1 RM Test

KSCF Notes

• It's the New Year and refining our diet as a core principle to our 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

WOD

"12 Horsehairs" 

AMRAP 12 minutes

8 Alt. 1-arm Devil's Press (50/35)

2 Rope Climbs

400m Run

L3: 45/30

L2: 40/25

L1: 35/20

Strength

Complete 4 GIANT Sets

I) DB Curls: 6-10

II) Supine Lying Banded Facepulls: 12

III) Weighted Reverse Crunch: 10

Gymnastics Class

Gymnastics- Misc day

20 mins TABATA:

8 rounds (20s on/ 10s off):

DU or crossovers

2 min rest

8 rounds (20s on/10s off):

Weighted ring rows

2 min rest

8 rounds (20s/10s off):

Pistols (4 rds L/4 rds R)

2 mins rest

8 rounds (20s/10s):

Hollow hold