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Tuesday, October 13th, 2020 WOD

This Week's Programming

  • W: Back Squats

  • Th: Handstand Drills

  • Fr: Open Day

KSCF Notes

  • BE SURE TO FIND YOUR 1 RM IN ORDER TO USE PERCENTAGES IN WEEKS MOVING FORWARD

  • Follow our FB group or our handle @kendallsquarecf .

KSCF Private FB Group.


Have you been practicing your Double Unders??

Skill

Kipping Drills


I) 3 mins: Hips-to-Ring/Bar sets

II) 3-mins: Kip to Pull-up transitions


Strength


Pull-Ups

8-5-5-3-3


WOD

"Fight for Your Honor"

AMRAP 12 mins

8 DB DL

10 DB hang cleans

45 Double Unders

Rx: 50/35

L3: 45/30

L2: 40/25

L1: 35/20

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Saturday, October 24th WOD

KSCF Notes Follow our FB group or our handle @kendallsquarecf . KSCF Private FB Group. WOD 5 rounds for time 20 hang DB clean and jerks (50/35) 20 DB lunges 20/18 Cals AB or 17/15 Cals Ski *30-min Cap

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