Saturday, December 1, 2018

Koda CrossFit

Strength:

A1) 5,4,3,2,1 Split Jerk
A2) 5x 10/10 Lateral Band Walks

WOD:

B) 3 rounds for time
21-15-9 Pullups
21-15-9 Goblet Squats (70/53)
30m Farmer’s Carry – L
30m Farmer’s Carry – R

Koda Jacked

A) 8×8 Front Squat
B) 8×8 Pull Ups (or Ring Rows)
C) 8×8/8 Weighted Lunges
D) 8×8 Chest Supported Rows
E) 8×8 DB Pull Overs
F) BB Reverse Curls – 75 Reps in as few sets as possible

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