Saturday, January 12, 2019

Koda CrossFit

Strength:

A) EMOM for 8 min
1.1.1 Power Cleans

WOD:

Partner WOD – 5 rounds each – You Go/I Go
10 Burpees
1-Arm OH KB Carry 15m (L)
15 Russian KBS (70/53)
1-Arm OH KB Carry 15m (R.)
30 Double Unders

Koda Jacked

A) 5 Min AMRAP
Max Effort Renegade Rows 50/35lbs
1 rep =
Push Up, Row Right, Push Up, Row Left

B) EMOM x 20mins (5 sets)
1st – 30-40sec Goblet Loaded Wall Sit
2nd – Row 30sec @ tough effort
3rd – 12-15 Straight Legged Sit Ups
4th – 8 Dual Bicep Curl and Press