Friday, May 25th, 2018 Farewell WOD-MOD

Join the KSCFam tonight for Ashley Garner’s final KSCF WOD 🙁

Today’s workout is a fun, but challenging, WOD that is one of Ashley’s favorite type of workouts. The fun will begin during the 5:30 pm WOD class with Coach Eric. Bring any fun games, drinks or snacks for a little post-workout chill sesh with the TEAM.

WOD
“Ashley’s Bye Bye Bashley”
-Courtesy: Ashley Nelson

4 min AMRAP
15/12 calorie row
20 Deadlifts (155/105)

—rest 4 min—-

4 min AMRAP
15/12 calorie row
15 Squat Cleans (155/105)

—rest 4 min—

4 min AMRAP
15/12 calorie row
10 Push jerks (155/105)

L3: 135/95
L2: 115/75
L1: 95/65

Thursday, May 24th, 2018 WOD

RECOVERY DAY
Today is a bit of an easier day for a few reasons. Mainly, we had high volume yesterday. In addition, Friday we will be celebrating Ashley Garner’s time with our KSCFam in her WOD-MOD honor. Ironically, her Community Counterpart, Ashley Nelson, was voted as the WOD-MOD design winner.

For those planning to complete “Murph” on Monday, prepare to be ready for the WOD. Hydration, recovery, mobility, proper energy consumption and rest. We’ve worked hard for well over a month for this workout.

We will definitely miss you, ‘Bashley’!! <3

Strength
Complete 4 Rounds
NOT FOR TIME

6 Band Pull Throughs w/ 3sec pause at hip extension
12 Seated Wall Slides
5 JJED’s Drill (per side)
50 Double Unders (75 Single Unders)

WOD
Tabata Plank
12 rounds alternating between all planks each round

1) Side Plank
2) Other Side Plank
3) Center Side Plank
*Repeat from top

MYSTERY CASHOUT!!

Wednesday, May 23rd, 2018 WOD

Final “Murph” Prep
Today will be our final programmed preparatory day to get ready for “Murph”. Be sure to be smart with today’s workout as you will only have 4 days to recover prior to Monday’s Murph workout. Be smart but challenge yourself. Most importantly, HAVE FUN with the hard work put in to complete this workout.


WOD
Row 1500 meters,
after completion when ready, at the start of the minute:

Every 90 seconds for 15 rounds (22.5 total minutes)
5 Pull-ups
10 Push-Ups
15 Squats

after completion of the final round,
Run 800 meters

*Weighted Vest is optional
**ONLY 22.5 MINUTES CAN BE USED TO COMPLETE 15 ROUNDS

Monday, May 21st, 2018 WOD


Strength
On-The-Ninety (Every 90 seconds = 15 Minutes Total)

Power Clean + Push Press
2 + 0
2 + 1
2 + 2
2 + 3

– REST 3 Minutes –

Squat Clean + Thruster
2 + 0
2 + 1
2 + 2
2 + 3

WOD
“Close it”

21-15-9
Power Clean
Burpee Over Bar

Rx: 185/115
L3: 155/105
L2: 135/95
L1: 115/75

Saturday, May 19th, 2018 WOD

NO 10:30 AM WOD CLASS TODAY.

CLASS BEINGS AT 10:30 AM

TODAY’S WOD
Today’s workout is another Murph preparatory WOD. This has a little variation from what we have done recently but it should be fun and more manageable. Next week, we will only have 1 Murph prep workout before the fun on Memorial Day Monday!

#Fit4Life

WOD
Complete 4 Rounds

800 m Row
25 Ring Dips
25 Wall Balls
25 Chest to Bar Pull-ups
rest 3 mins

*Every round reduce movement volume by 25%

Friday, May 18th, 2018 WOD

WEEKEND CLASS REMINDER
Saturday morning there will be only 1 WOD class at 9:30 am. The 10:30 am time slot will be for our Women’s S&C WOD/Potluck. Please allow them to use the facility for the 60 minutes without disturbance.

Sunday 10 am class is canceled, however, there will be a WOD posted. Get a group of your KSCFam together to complete the Daily WOD Sunday on your own. #MovingForward1WODatatime

Together

Strength
Complete 4 Rounds
I) DB Row: x10
II) Weighted Planks: 30sec holds

WOD
Complete 200 Double Unders
*Every minute: 10 KBS (53/35)

Thursday, May 17th, 2018 WOD

Team work makes the…. Distressed and painful look work???

Strength
Deadlifts
Every 90 Seconds for 15 minutes
-2 Reps/set attempting to build in weight over 10 sets

WOD

“Hooks”

Complete 3 Rounds
6 DB Burpee Box Step Over (24/20)
10 DB Clean & Jerk
4 DB Burpee Box Step Over (24/20)

Rx: 50/35
L3: 45/30
L2: 40/25
L1: 35/20

Wednesday, May 16th, 2018 WOD

Weekend Class Schedule
We have a schedule change this weekend for our weekend classes.

Saturday we will ONLY HOLD 1 WOD CLASS AT 9:30 AM. 10:30 am the box will be reserved for the Women’s S&C WOD-Brunch

Sunday morning 10 am class will be canceled, however, we will post programming for the athletes to follow.

WOD
Run 1.25 miles

Then…
Complete 4 Rounds
15 BB Back Squats (135/95)
30 Push-Ups
20 Pull-Ups

Then…
Run 1200 m