Saturday, January 19, 2019

Koda CrossFit

Strength:

A) 6,5,4,3,2,1 Deadlift
Build but reps only count if you are able to maintain COMPLETE eccentic control

WOD:

Partner WOD – 4 rounds each
Alternating Rounds
Row 250/200m
(Partner Holds Slam Ball in Font Rack)
20 slam balls
(partner holds plank)

Koda Jacked

A) 8,7,6,5 DB Z Press (build)

B1) 3×8 DB Bench Press (31X1)
B2) 3×4-8 Bar Dips (21X1)
B3) 3×8/8 Single Arm DB Row

C) 4 Rounds
60sec Assault Bike @ 75%
10 Dumbbell Deadlifts (Heavy for you)
30m Quadruped Crawl
50 Double Unders
Rest 2min Between Rounds