Wednesday, October 16th, 2024 WOD

Howmuchyabench.net

This Week of Programming

• Thu: Handstands and HS Walking, Interval WOD

• Fri: Push Press and locomotion 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 our local youth led LGBTQ+ community

• Keep your diet in check and give yourself more free time. Get your Nutre Meals Here. Be sure to use the code KSCFam at checkout for 40% off your first order

• 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

Bench Press

• Sets 1-3, 5-second pause @ bottom

  • 1 Rep starting at 60% and building

• Then, 4 sets of 6 starting at 60% and building in weight

WOD

“Blitzen”

5 Rounds:

20/15 Calorie Row

10 Thrusters (115/75)

L3: 105/65

L2: 95/55

L1: 75/45