Saturday, December 22, 2018

Koda CrossFit

Strength:

A) 12min Skills EMOM
Even: 30-60 Double Unders
Odd: 15-20s HS Hold

WOD:

B) 23min Partner WOD
*Alternate Rounds*
4/4 KB Snatch (53/35)
8 Burpees to 6″
8 Cal Row

Koda Jacked

A) 8×8 Back Squat
B) 8×8 ChinUps (use band)
C) 8×8/8 KB Leg Extensions
D) 8×8 Chest Supported Rows
E) 8×8 BB Curls
F) 100 KB High Pulls

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