Saturday, March 23, 2019

Koda CrossFit

WOD:

A1) 5X 10 DB Bench Press
A2) 5X 10 Bent Over DB Rows

B1) 5X 20-30s L-Sit Hold
B2) 5X 5-10 Poor Man Glute Hams

C) 2 round Partner WOD
530m Run (both partners)
15 Synchronized Devils Presses (35/20)

D)50 Band Assisted Pushups
*goal is unbroken*

JACKED:

A) 5×5 Push Press

B1) 4×8/8 KB Controllateral Lunge
*one KB in front rack, one at suitcase
B2) 4x60s Plank
B3) 4×8/8 DB Curl-N-Press

C) Every 2:30 for 6 sets
12s Assault Bike SPRINT
100% EFFORT