Saturday, March 2, 2019

Koda CrossFit

WOD:

A) 20min EMOM
Min1: 30s AB (arms only) + 30s AB (legs only)
Min2: 5/5 DB Windmill
Min3: 30s Row (no legs) + 30s Row (normal)
Min4: 20/20m SA Bottoms Up KB Carry
Min5: 8 Candle Stick Get-Ups

B)15min Partner AMRAP (alternating rounds)
200m Jog
1/1 DB Snatch
***add 1 rep every round
RX: 70/50
INT: 50/35
SC: 35/20

JACKED:

A) Two Back Squat Waves

5,3,1,5,3,1 Reps at 20×1 Tempo

rest 2min between sets

B1) 4×6/6 Split Atance KB RDLs

B2)4×6/6  Front Foot Elevated Lunges

(holding KB in Goblet Hold)

B3) 4×6-12 Ring Shoulder Ts

C) 12 min EMOM

Even: 15/15s Side Star Plank

Odd: 30s DB Curl-N-Press