Saturday, June 15, 2019

Koda CrossFit

WOD:

FILTHY 50 (RX: Solo, Scaled: Partner Up)
50 Box Jumps
50 Pullups
50 KBS
50 Lunges
50 Knees To Elbows
50 Push Press (45/35)
50 Good Mornings (45/33)
50 WBS
50 Burpees
50 Double Unders

JACKED:

A) 3 sets (building)
3 BTN Snatch Push Press
+ 1 OHS
B) 3 sets – starting every 5 min (sub to make sets UB) (wk 2of 5)
5 Deficit Strict HSPUs (6/4″)
5 Deficit HSPUs
5 Strict HSPUs
5 HSPUs
15 Banded Peck Flys

C) 1:40s 1Arm Hang (sub 1arm Ring Row Hold… arm straight)
Alternate hands every 5s w/o coming off the bar