Wednesday, September 19th, 2018 WOD

KSCF Survey

Happy Humpday, KSCFam!! We have created a short 5-minute survey for all of you to fill out. These questions are short answer questions looking for your help with the evolution of our Box. Please take a few minutes to fill these questions out to help improve our Community. You can click here or on the image below.

logo

WOD
“Sawdust”

AMRAP 5:
15-12-9
Power Snatches (75/55)
Pull-ups

rest 5 minutes

AMRAP 5:
15-12-9
Sumo DL High Pull (95/65)
Toes to Bar

Strength
Giant Set

Complete 3 sets
A) BB Hip Thrusts: 15
B) Weighted Center Plank: 60 secs
C) Max Effort Pull-Up Bar Hang
*rest 90 secs

Sunday, September 16th, 2018 WOD

Skill:
EMOM-6: Skill of choice
*Pick a weak movement to practice for 3-5 reps (or ~20 secs) EMOM

WOD
3 Rounds of 40s each (20s rest/transition):

1) Row (for cals)
2) Push-ups
3) Russian KBS (53/35)
4) 1-arm DB push press (50/30)
5) MB slams (20/14)
6) V-ups
7) Plate ground-to-overhead (45/25)

1 min rest between rounds

*Score is total reps

Friday, September 14th, 2018 WOD

Together


WOD
“Frank the Tank”

AMRAP 5:
50 Wall Ball Buy-In
12 Deadlifts (185/135)
12 Lateral Barbell Burpees

Rest 5:00

AMRAP 5:
35 Wall Ball Buy-In
9 Deadlifts (225/155)
9 Lateral Barbell Burpees

Rest 5:00

AMRAP 5:
20 Wall Ball Buy-In
6 Deadlifts (275/185)
6 Lateral Barbell Burpees

L3: 155/105, 185/135, 225/155
L2: 135/95, 155/105, 185/135
L1: 115/75, 135/95, 155/105