Saturday, February 23, 2019

Koda CrossFit

WOD:

A) 20 Min EMOM
Min 1: Easy Single Unders
Min 2: 20m HS Walk
(sub 3 wall walks)
Min 3: Assault Bike @ 65%
Min 4: 20s/20s Side Planks
Min 5: 30m/30m KB Mixed Grip Carry (FC + Front Rack)

B) 14min Partner AMRAP
In 1:00 – 30 Dus + ME Burpees
1:00 Rest
*During Rest: 1 Thruster
*ONE attempt ONLY
*Score = Total Points
Burpee = 1 Point
Every 10# Thrustered = 1 Point

JACKED:

A) Two Front Squat Waves

5,3,1,5,3,1 Reps at 20×1 Tempo

rest 2 min between sets

B1) 3×8 Good Mornings

B2) 3x 30/30s Star Plank

C1) 3x 10/10 DB Front Rack Lunges

C2) 3x60s Ring Plank Hold

C3) 3x 10/10 Single Arm DB Curls