This Week of Programming
Thu: Pull-ups and cleans, no WOD yet
Fri: Skater Squats, No WOD
KSCF Notes
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
Hang Power Snatch
3-3-2-2-2
WOD
"Flavorless"
Every 4 minutes for 16 minutes
27/21 Cal Row
15 KBS (53/35)
2 Wall Walks
L3: 44/26
L2: 35/18
L1: 26/10
Keeping that Midline strong and closed down will help you when YOU are upside-down.
This Week of Programming
Wed: Snatch and 16-min AMRAP
Thu: Pull-ups and cleans, no WOD yet
Fri: Skater Squats, No WOD
KSCF Notes
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
Skill
HS & HS Walking Drills
WOD
Run 1 mile
Then, Complete 4 Rounds
10 Squat Cleans (135/95)
30/25 Push-Ups
20 Pull-Ups
10 Shoulder to Overhead
L3: 115/85
L2: 105/75
L1: 95/65
Greg Neal and Squatuary!!
This Week of Programming
Tue: HS & HS Walking, Murph WOD
Wed: Snatch and 16-min AMRAP
Thu: Pull-ups and cleans, no WOD yet
Fri: Skater Squats, No WOD
KSCF Notes
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
Back Squats
3 sets of 5 @ 75% or more
4 sets of 3 at the heaviest load
WOD
"GWehn's Boat" (formerly "Swan Boat")
18-15-12-9-6
Cals Row
Thrusters (75/55)
L3: 70/50
L2: 65/45
L1: 60/40