Saturday, May 11, 2019

Koda CrossFit

WOD:

A) 9 min AMRAP
5 Strict Pullups
5/5 1-Arm KBS
5/5 Goblet Lunges

B) 9 min AMRAP
10 T2B
10 Hang DB Squat Cleans
10 True Pushups (on DBs)

C) 9 min AMRAP
10 WBS
10 Russian Twists
200m Run

JACKED:

A1) 4x 8/8 Goblet Lunges – BUILD
A2) 4×8 Turkish Situp + Z Press
A3) 4×30/30s 3-Point Plank Hold

B) E2MOM for 12 min (6 sets)
30m Reverse Sled Walk (heavy but no stopping)

C) 3 rounds for time
20/12 Cal Row – 30m Walking Lunges
20/12 Cal AB – 30m HEAVY Farmer’s Carry