Saturday, July 7, 2018

Koda CrossFit

Strength:

A) 10min to Find 1RM Cluster

B) Thruster Drop Sets:
No Pauses!!!
1x ME @ 80% of A
1x ME @ 65% of A
1x ME @ 50% of A

WOD:

C) 2K/1600 Row
E2MOM (including 0:00) do
Pro: 5/3 Muscle Ups
RX: 3/1 Bar Muscle Ups
SC: 9/6 Pullup variation

KODA Jacked

WOD:

A1) 4X10 Back Squat (31X1) + 10 WBS, rest 1 min
A2) 4X10-15 DB Peck Flys, rest 1 min

B1) 4×8/8 Front Rack KB/DB Lunges, rest 1 min
B2) 4X8/8 Ring Body Saws, rest 1 min

C1) 3X 21s BB Curls, rest 1 min
C2) 3X 10 3-Direction Glute PUMP (30 reps/leg), rest 1 min

FINISHER:
2X10 Prone Snow Angels
2X15/15 Anchored Russian Twists – HEAVY