Saturday, January 26, 2019

Koda CrossFit

WOD:

**BIG BEN POKER WODs**

A) 10min Partner AMRAP
alternating movements
2-4-6-8-10-12 reps of
T2B
Calorie Row
Box Jumps (step down)

B) Partner WOD 10min AMRAP: alternating minutes
Buy IN: 5 DL – 5 HPC – 5 S2OH
THEN, ME Dus

C) Partner WOD (30-20-10 reps split however)
HEAVY WBS
Cal Ski or Bike

Koda Jacked

A1) 4x 8-12 Incline DB Press
RIGHT INTO
8-12 Parrallette Pushups
A2) 4×8-12 Chest Supported Rows with 2 sec hold at the top

C) 4 Rounds for QUALITY
Row 300/250m
10 DB Deadlifts
5 DB Strict Press
5 DB Push Press
20m DB Bear Crawl
Rest 2:00 between sets