Tuesday, September 11, 2018

Koda CrossFit

Strength:

A) 3×5 Press
*2-5# more than last week

B) 5×3 Deadlift
*build so last set is 5-10# more than last week

WOD:

21-15-9
DB Thrusters (50/35)
Dips (Ring/Bar/Box)

Koda Jacked

WOD:

A1) 2×10-15 Incline DB Bench Press (20X1) + 10-15 LIGHT DB Shoulder Press
Rest 90s
A2) 2×10-15 Inlcine Chest Flys + 10-15 Banded Tricep Press Downs
Rest 90s

B1) 4×12 Chest Supported Rows
B2) 4×12 Lateral Raise
Rest 2 min

Finisher:
4X 15s ME Inverted Rows, 15s Rest
Then
4X 15s ME BB Curls, 15s Rest