Koda CrossFit

Strength:

A) 15:00 Skills EMOM ( 5 rounds)
Min 1: 3-5 Muscle-Up Transitions
Min 2: 30-50 Double Unders
Min 3: 5-10 Hip Bridges on Sliders

WOD:

6 rounds for time
6,5,4,3,2,1 Deadlifts (315/205)
10 C2B Pullups

Koda Jacked

A) 8×8 3″ Deficit Deadlifts
B) 8×8 Close Grip Bench
C) 8×8 KB Front Rack Lunges
D) 8×8 Seated Pin Shoulder Press (nose height)
E) 8×8 Poor Man Glute Hams
F) Seated DB Curl-n-Press – 100 Reps in as few sets as possible

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

Koda CrossFit

Strength:

A) EMOM for 10min
1 Power Clean
1 Front Squat
1 Hang Squat Clean

WOD:

Partner WOD: “Follow the Leader” Style
1K/800m Row
70/45 Cal AB
Run 530m

Koda CrossFit

Strength:

A1) 4×7/7 Weighted Step Ups
A2) 4×7/7 1Arm Ring Rows
A3) 4×7 Tempo Candlestick

WOD:

B) 21-15-9 for time
Box Jump Overs (30/24)
T2B

Koda Jacked

A) 8×8 OH Squat
B) 8×8 Wide Grip Pull Ups (or Ring Rows)
C) 8×8/8 Front Rack Lunges
D) 8×8 Banded Straight Arm Press Down
E) 8×8 DB Zottman Curl
F) Weighted Hip Thrust – 100 Reps in as few sets as possible

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