Koda CrossFit

Structure/Skill:

A) 3-5 Rounds
5/5 Single Leg DL
10/10 Bird Dogs
5/5 Trap 3 Raise

WOD:

B) AMRAP in 8 min
20 BB Burpees
9 Power Cleans (225/155)
15 BB Burpees
6 Power Cleans
10 BB Burpees
3 Power Cleans
5 BB Burpees
ME Power Cleans

Koda CrossFit

WOD:

A) 5 min AMRAP
10 WBS
5 T2B
1 S2OH (115/85) (increase 1 rep each round)
***Rest 3 min
B) Continue AMRAP for 4:00
***Rest 2 min
C) Continue AMRAP for 3:00
***Rest 1 min
D) Continue AMRAP for 2:00

Strength/Structure:

E1) 4×5-10 Strict Pull-ups, no rest
E2) 4×10 Bent Over DB Rows, no rest
E3) 4×10 DB Curls, rest 2-3min

Koda Jacked

A) 7×8 3″ Deficit Deadlifts
B) 7×8 Close Grip Bench
C) 7×8 KB Front Rack Lunges
D) 7×8 Seated Pin Shoulder Press (nose height)
E) 7×8 Poor Man Glute Hams
F) 7×8 DB Curl-n-Press
G) 7×8 DB Fly + DB Press

***Use a 3s sec eccentric phase on all lifts
***rest just long enough for your partner to go (approx 30s)

Koda CrossFit

Strength:

A1) 10! Front Squat (start at 50% & build to a heavy)
A2) 10 x Row 150/120m @ Conversational Pace

WOD:

C) Tabata Clash (19:00)

Tabata Pushup
Tabata Assault Bike
Tabata Situp
Tabata Double Unders

***Rest 1 min between exercises