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Wednesday, November 8th, 2023 WOD



This Week's Programming

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

  • Fri: Push Press (for reals this week)


KSCF Notes


WOD


“Captain Crunch”

AMRAP 4:

3 rounds:

12 Deadlifts (95/65)

9 Hang Power Cleans (95/65)

6 Push Jerks (95/65)

Max Calorie Row in Time Remaining

rest 4:00

AMRAP 4:


2 rounds:

12 Deadlifts (135/95)

9 Hang Power Cleans (135/95)

6 Push Jerks (135/95)

Max Calorie Row in Time Remaining

rest 4:00

AMRAP 4:

1 round:

12 Deadlifts (155/105)

9 Hang Power Cleans (155/105)

6 Push Jerks (155/105)

Max Calorie Row in Time Remaining


L3: 95/65, 115/85, 135/95

L2: 85/55, 95/65, 115/85

L1: 75/55, 95/65, 105/75


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