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Wednesday, January 29th, 2025 WOD



Check out Caitlin's Core Strength on those TTBs!!


This Week of Programming

  • Thu: Clusters, short interval WOD

  • Fri: Bench Press and no WOD planned yet


KSCF Notes


Strength


I) Strict pull or Chin-Ups: 5-5-5-3-3


II) BB Curls: 3 sets of 6-10


*Complete all Pull-up sets before Curl sets


WOD


“13.4… but Harder”


Complete as many reps as possible in 10 minutes following the rep scheme below:


3-6-9-12...

Clean and jerk (135/85)

Toes to Bar


L3: 115/75

L2: 105/65

L1: 95/55

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