Saturday, March 30, 2019

Koda CrossFit

Strength: 

A) Skill Work – 10m EMOM
1 Power Clean + 1 Push Jerk
1 Hang Power Clean + 1 Spit Jerk

WOD:

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

JACKED:

A) 4sets
8 RDLs
20s Chinup Hold
B) 4 sets (try to go UB)
15 Bent over DB rows
10/10 Renegade Rows (no pushup)
15 Double Hammer Curls
2 min Rest

C) 5 rounds:
15sec Inverted Rows – 15sec rest