Saturday, December 29, 2018

Koda CrossFit

Strength:

15min EMOM (5 rounds)
min1: 5-10 HSPUs
min2: 10 Candle Sticks
min3: 5-10 Wide Grip Strict Pullups

WOD:

Every 4 min for 20 min
(5 sets)
10 Slam Balls
Assault Bike SPRINT
Pro: 15/10 Cal
RX: 12/8 Cals
Scaled: 9/6 Cals

Koda Jacked

A) 4sets
8 RDLs
20s Chinup Hold
B) 4 sets (try to go UB)
15 Bent over DB rows
10/10 Renegade Rows (no pushup)
15 Double Hammer Curls
3 min Rest

C) 5 rounds:
15sec Inverted Rows – 15sec rest