Saturday, July 14, 2018

Koda CrossFit

WOD:

A) 7min Partner AMRAP @ 70% (Alternating Movements)
Run 100m w/ Slamball
16 1-Arm KBS
8 Slam Ball Clean + Slam Ball

B) 7min Partner AMRAP @ 80% (Same as above)

C) 7min Partner AMRAP @ 90% (Same as above)
***rest 5 min between A,B, and C
*** Scores should increase!

D) Tabata ABS – Coaches Choice

KODA Jacked

WOD:

A) 4X12 Kang Squat (31X1)
r2min

B1) 3 x 8/8 BB Reverse Lunges
B2) 3 x ME in 30s Ring Rows (tough version)

C) 10!
One Arm DB Push Jerk – Left
10m Farmer’s Walk – L
One Arm DB Push Jerk – R
10m Farmer’s Walk – R

Finisher:
Accumulate 45-60sec/side
Starfish Plank (scale up to weight in free hand)