Saturday, April 6, 2019

Koda CrossFit

WOD:

Team WODs (3/team)
A) 10 min AMRAP
Work Station: row 200m
Rest #1: Plank Hold
Rest #2: Athletic stance

B) 10 min AMRAP
Work Station: 20 Step Ups (24/20)
Rest #1: Plate Pinch Holds
Rest #2: Athletic stance

C) 10 min AMRAP
Work Station: 10 Burpees to Plates
Rest #1: Squat Holds
Rest #2: Athletic stance

JACKED:

A) 3x30s ON/30s OFF Assault Bike
increase pace every set

B1) 5×5 HEAVY DB Thrusters
B2) 5×5 Good Mornings (3131)

C) 4 rounds, rest 1:30 between rnds
30s Assault Bike (tough pace)
12 DB Deadlifts
8 DB Push Press
20/20m DB Contralatteral Carry