Saturday, September 8, 2018

Koda CrossFit

Strength:

A) 6min EMOM
3-5 WEIGHTED pull-ups

WOD:

B) 30min Partner AMRAP – Alternating Movements

200m Run

20Burpees to Plate
30 AbMat Situps
20 DB Thrusters (50/35)
20 Renegade Rows (10/10)

Koda Jacked

WOD:

A) 9 min EMOM (3 sets of each)
Min 1- 15-30s Starfish Hold – Left
Min 2- 15-30s Starfish Hold – Right
Min 3- 12 Alt Hang DB Snatches (HEAVY)

B) 10! UNBROKEN True Pushups
7min CAP (be smart about your scale and pace)

C) 5 rounds, for Quality
40m Heavy Sled WALK