Saturday, June 8, 2019

Koda CrossFit

Strength: 

Skill Work: 10m EMOM
1 Power Clean + 1 Push Jerk
1 Hang Power Clean + 1 Spit Jerk

WOD:

Partner Karen + Helen
150 WBS (split reps however)
Then, 3 Rounds
Run 400m (both partners)
21 KBS (split reps however)
12 Pullups (split reps however)

JACKED:

A) E2MOM for 5 sets
3 Sotts Press + 3 OHS
(most will do their sotts press in a power position)
B) 3 sets – starting every 5 min (sub to make sets UB)
5 Deficit Strict HSPUs (6/4″)
5 Deficit HSPUs
5 Strict HSPUs
5 HSPUs
15 Banded Peck Flys
C) 1:30s 1Arm Hang (sub 1arm Ring Row Hold… arm straight)
Alternate hands every 5s w/o coming off the bar