Saturday, February 2, 2019

Koda CrossFit

Strength:

A) 10min EMOM: Complex
1 Power Clean
1 Push Jerk
1 Hang Squat Clean
1 Split Jerk
*start at 50% 1RM & build*

WOD:

B) Partner WOD
5 rounds each
Row 250/200m
10 Burpees Over Rower
10 T2B

Koda Jacked

A1) 3×5 Kang Squats
A2) 3×10 HEAVY BB Glute Bridges

B) 3×3 Back Squats (31X1)

C) 4 sets, Stating Every 4:00
30s Plank Hold
8/8 Suitcase DB Deadlift
5/5 Single Arm DB Push Press
15/15m Waiter’s Walk