Koda CrossFit

WOD:

A) 5×5 Back Squat (65,75,80,80,80%)

B1) 5×5 Strict Press (65,75,80,80,80%)

C) 500m Row Time Trial

Finisher: 3×15 Weighted Hip Thrusts @ 31X1 Tempo

Koda CrossFit

WOD:

A) For time (75% pace)
Run 400m
45 WBS
30 T2B
15 Burpees

B) 15min EMOM
Min1: 5 High Hang Power Snatch + OHS
Min2: 5/5 1-Arm Ring Rows
Min3: 5/5 Lateral Step-Ups

C) REPEAT A – Beat Score

JACKED:

A1) 3×5 Pause Hang Power Clean
2s pause above knees and at the catch
A2) 3×5 Pause Push Jerk
2s pause in the dip and at the catch

B1) 4×8 DB Bench Press @ 3131
B2) 4×10-20s Deficit HSPU Negative
C) 10! For Time
Double KB Deadlift
HR Pushup

Koda CrossFit

Strength: 

A) E2MOM: 5 Front Squats (45,55,65,75,85%)

B) E2MOM: 5 Bench Press 45,55,65,75,85%)

C)E2MOM: 3 RDLs @ 31X1 (build)

WOD: 

D) Tabata Mash-Up
8 Rounds
20s Air Squats – 10s Rest
20s Pushups – 10s Rest