Wednesday, October 15th, 2025 WOD

Happy Birthday to this Fitspiration, Jinbi. Have fun on her celebratory WOD.

This Week of Programming

• Thu: HS Drills/ Not sure yet

• Fri:  1 RM Press & Thruster/ Surprise WOD

1 RM Testing Schedule

• 10/6: Snatch

• 10/7: Bench Press

• 10/9: Clean & Jerk

• 10/13: Jerk

• 10/14: Back Squat

• 10/17: Press & Thruster

• 10/21: Clean

• 10/24: Front Squat

• 10/28: Deadlift

KSCF Notes

• Refining our diet as a core principle to your daily life is important. FitAF IS GIVING A 20% DISCOUNT OFF YOUR FIRST ORDER AND FREE DELIVERY TO KSCF with this link.

• Track your health and recovery with our KSCF WHOOP team here

• Shoe Donations. Bring in your used shoes to drop-off outside our box.

• Follow our FB group or our handle @kendallsquarecf

Strength

Complete 4 GIANT Sets

I) Sumo Deadlifts: 5-7 reps

II) Dragon Flags: 2-4 reps

III) Incline DB Rows: 5-7 reps

WOD

"Jin-Booty BDay Burn"

AMRAP 20 Minutes

20 DB Walking Lunges (50/35)

10 DB Floor Press (50/35)

15 Hang Power Cleans (50/35)

*Across the WOD, Complete 25 BMUs

DBs:

L3: 45/30

L2: 40/25

L1: 35/20

MU/Pull-up Levels

L3: 20

L2: 15

L1: 10