Saturday, January 5, 2019

Koda CrossFit

Strength:

EMOM for 10 min
3 Back Squats @ 30X1 Tempo
65-70% 1RM

WOD:

PARTNER WOD
530m Run (both)
200 Double Unders
50 KB Snatches (50/35)
530m Run (both)
100 Double Unders
25 KB Snatches (50/35)

***split reps however but both partners must run

Koda Jacked

A1) 4×15 “Floorless” Deadlifts
A2) 4x50m Double KB, Bottoms Up, Front Rack Carry

B1) 4×5 Bent Over Cuban Presses
B2) 4×5/5 Weighted Step Ups
B3) 4x30s Boat Hold

C) 200m Farmer’s Carry