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Tuesday, November 7th, 2023 WOD

This Week's Programming

  • Wed: Barbell Interval WOD

  • Thu: Gymnastics Skill/Strength w/ a medium length ascending rep WOD

  • Fri: Push Press (for reals this week)


KSCF Notes




Strength


Back Squat

  • 2 sets of 10 @ 65%

  • 3 sets of 5 @ 75%

  • 1 set of 3 @ 80%

WOD


“Mid-Range”


800 m run

15 OH Squats (115/75)

15 Box Jump Overs (24/20)

15 V-Ups

400 m run

9 OH Squats

9 BJO

9 V-Ups

300 m run


L3: 105/75

L2: 95/65

L1: 75/55

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