Monday, April 22nd, 2019 WOD

Intensity is relative…

KSCF Private FB Group
KSCF Women’s Only Group

Strength
Press

3×5 @ 75% 1 RM

then,

Push Press
2 Max Rep unbroken sets at the above weight (these are unbroken no rest sets, no more than 12reps)

WOD
“Rack City”

For Time:
10 Power Cleans (155/105)
50 Air Squats
10 Front Squats (155/105)
50 Air Squats
10 Push Jerks (155/105)
50 Air Squats
10 Clusters (155/105)

L3: 135/95
L2: 115/85
L1: 105/75

Friday, April 19th, 2019 WOD

Perspective

KSCF Private FB Group
KSCF Women’s Only Group

Strength
2 sets of

5-10 Strict HSPU
5-10 Planche Push Ups
25′ HS Walk or highest “Earn Your HS Walk”

rest 4 minutes, then:

EMOM for 15:
Min 1: 8 T2B
Min 2: 25′ HS Walk
Min 3: 30 DU

WOD
“Dilemma”

Alternating Movements Every 2-mins for 12 minutes (3 rounds of each):
I) 90 sec. Max Cal Row (score is total cals rowed)
II) 21 Wall Balls (20/14)