Saturday, July 21, 2018

Koda CrossFit

WOD:

A) 8min Partner AMRAP @ 70% (Alternating Rounds)
15/10 Cal Row
10 T2B
5/5 DB Hang C&J (50/35)

B) 8min Partner AMRAP @ 80% (Same as above)

C) 8min Partner AMRAP @ 90% (Same as above)
***rest 5 min between A,B, and C
*** Scores should increase!

D) Finisher: 3X 6-10 Poor Man Glute Hams

KODA Jacked

WOD:

A1) 3×10 Kang Squats
r60s
A2) 3×15 Pendlay Rows

B1) 3×10/10 KB/DB Front Rack Rev Lunge
B2) 3×5/5 1 Leg Glute Bridge on Sliders

C) 2 Rounds
ME Strict Pullups (Goal 10+)
10 Inverted Rows
10 Prone Snow Angels