OPEN WOD 19.1

15 min AMRAP

19 WBS (20/14)

19 Cal Row

Koda CrossFit

Strength:

A) 15min for quality
200m Jog
10 Bent Over DB Rows
30m OH DB/KB Carry
3/3 Alternating One Arm Hangs (sub 10 scap pullups)

WOD:

B) 4×3 TnG Power Cleans
(build to a heavy, BUT CRISP)

C) 10min Partner EMOM (alternating minutes)
6 Burpees to 6″ + ME Cal Row

D) Max Effort Ski/Bike Sprint
RX: 21/15 Cals
SC: 15/9 Cals

Koda Jacked

A) 5×3 Back Squats (21X1)

B1) 3×10 HEAVY DB Thrusters
B2) 3xME Strict Pullups (10+)

C) 12min AMRAP
12/8 Cal AB
20m Bear Crawl
20 Air Squats
20 AbMat Situps

Koda CrossFit

Strength:

A1) 5×5 Front Squats
A2) 5×10 Banded Face Pulls

WOD:

B) 5 rounds – each for time
50 Double Unders
30m Farmer’s Carry
10 Double KB Front Squat
30m Farmer’s Carry

RX: 70/53
INT: 53/35
SC: 35/26