Koda CrossFit

*Deload Week*

Strength/Structure:

A) Shoulder Pre-Hab (3 rounds)
10 Shoulder Pass Throughs
30s OH DB/KB Hold
60m Farmer’s Carry
10 Ring Shoulder Ts

WOD:

B) 30min AMRAP
200m Run
3/2 Wall Walks (or 20m HS Walk)
20 Slam Balls
20 AbMat Situps

Koda Jacked

WOD:

A1) 4×20-30 Chest Supported Rows
A2) 4×10/10 Weighted Lunges

B1) 4×10-20s Chinup Hold
B2) 4×20/20 Weighted Single Leg Hip Bridge

Glute Finisher:
15-10-5 Straight Leg Fire Hydrants (ea leg)
15-10-5 Bent Knee Fire Hydrants + Kick-back (ea leg)
15-10-5 Bent Knee Fire Hydrants (ea leg)

Koda CrossFit

*Deload Week*

Strength:

A) 3X3 Strict Press
B) 3X3 Push Press
C) 3X3 Push Jerk
*build throughout

WOD:

D) “Karen”
150 WBS (20/14)

Koda CrossFit

WOD:

A) 8min AMRAP
20 Russian Twists – 15 WBS – 10 Burpees – 5 Strict Pull-ups

B) 3X 7 Bent Over A-T-Ys (21 Reps) + 100m Walk/Rest

C) 3 Rounds (10m Cap)
200m Run + 10 DB Hang Clusters + 3/2/1 Wall Walks
Rest 60s Between Rounds

D) 3X 10/10m DB OH Lunge (Regional Standard) + 100m Walk

E) 7min EMOM
3 Burpee Pullups + 30 Double Unders
***add 1 BPU every round

**Good luck to all the Koda athletes at first timers this weekend!!!**