Saturday, December 15, 2018

Koda CrossFit

Strength:

A) 5 rounds at conversational pace
250/200m Row
2/2 TGUs
15 KBS
10 Goblet Squats with 1s Pause at the bottom

WOD:

B) Master’s Mania Partner Conga Line – ONE Round
21/18 Cal AB
10 Burpees ro Plate
5 Cleans (185/115)

Koda Jacked

A) 8×8 Goblet Squat
B) 8×8 Chin Ups (or ring rows)
C) 8×8/8 Box Pistols
D) 8×8 Pendlay Rows
E) 8×8 BB Curls
F) Banded Face Pulls – 100 Reps in as few sets as possible

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