Saturday, February 9, 2019

Koda CrossFit

Strength:

A) Every 45s for 12 sets
1 Squat Clean w/3s Hold at the bottom
*start at 55% and increase if CRISP

WOD:

Partner WOD- 2 rounds (Follow the Leader Style)
B1) Run 400m
B2) 20 Slam Balls + 20 OH walking Lunges (w/ the slam ball)
B3) Farmers Carry 100m

Koda Jacked

A) 3x30s ON/30s OFF Assault Bike
increase pace every set

B1) 5×5 HEAVY DB Thrusters
B2) 5×5 Good Mornings (3131)

C) 4 rounds, rest 2 min between rnds
60s Assault Bike (tough pace)
12 DB/KB Deadlifts
8 DB/KB Push Press
20/20m OH DB/KB Contralatteral Carry