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Wednesday, October 14th, 2020 WOD

This Week's Programming

  • 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.


ONE... MORE... THRUSTERRRRR

Strength


Back Squats


Complete 4 sets of 10 reps @ 60-65% 1 RM


WOD

"Part-Time"

Complete 5 Rounds

Every 3 minutes

5 Thrusters

5 Burpees over the Bar

5 Chest to Bar or Pull-Ups

Rx: 115/75

L3: 95/65

L2: 75/55

L1: 65/45

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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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