top of page

Wednesday, April 12th, 2023 WOD

This Week's Programming

  • Thu: KSCF FaceOff workouts

  • Fri: Accessory Strength

KSCF Notes


Complete 2 Rounds

15 Thrusters (95/65)

6 Muscle-Ups

55 Double Unders

Then, Complete 1 Round (2 rounds for advanced level)

30 Wall Balls (20/14)

15 C2B Pull-Ups

30/22 Push-Ups

Then, Complete 2 Rounds

9 Thrusters (115/75)

15 Pull-Ups

20/15 Push-Ups

45 Double Unders

*Accumulate 1.5 miles of Running before finishing the workout (every 400m is 1 rep)

** Must complete Movements/Reps in order as written

480/454 total reps plus running distance

Time Cap = 37 mins

127 views0 comments

Recent Posts

See All

Saturday, July 13th, 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