Saturday, May 25, 2019

Koda CrossFit

Strength: 

A) 12min EMOM:
1 Power Snatch
1 OHS
1 Squat Snatch
*start at 50% and build if CRISP… this is skill work

WOD:

B) 18min Partner AMRAP
Alternating Rounds
15/10 Cal Row/Ski
10m Odd Object Lunge
20m Odd Object Front Rack Carry

JACKED:

A) 8 rounds
10s L-Sit/Tuck hold on parrallettes
B) 5xKB Complex (each arm)
5x 1Arm KB Situps
1 TGU (up)
5 KB Windmills

C) E2MOM for 10:00 (5 Sets)
Run 100m
5/5 1Arm DB Thrusters
Run 100m

D) 400m KB Farmer’s Carry