Thursday, October 18, 2018

Koda CrossFit

Strength:

A1) 4×10-15 HSPU (work skill), no rest
A2) 4×20-30s Low Pushup Hold, no rest
A3) 4×10 DB Z Press, Rest 2-3min

WOD:

Start Round every 4 min
Rnd 1: Row 500/400m + 30 UB DUs
Rnd 2: 30 Box Overs + 30 UB Dus
Rnd 3: Run 400m + 30 UB Dus
Rnd 4: 30 Slam Balls + 30 UB Dus

Koda Jacked

A) 7×8 Goblet Squat
B) 7×8/8 KB/DB Snatch
C) 7×8 Chin Ups (or ring rows)
D) 7×8/8 Box Pistols
E) 7×8 Pendlay Rows
F) 7×8/8 DB Iso Curls
G) 7×8 Banded Face Pulls

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