Saturday, November 17, 2018

Koda CrossFit

Strength:

A1) 4X6 Push Press, rest 10s
A2) 4X6-12 True Pushups, rest 10s
A3) 4X12 Tricep Press Downs, rest 2-3m

WOD:

B) Partner WOD (follow the leader)
row 350/250m
30 OH walking Lunges w/WB
30 Burpees to 6″
30 WBS
30 American KBS
row 350/250m

*partner 1 does all the reps for a single exercise then ptr 2 follows. Ptr 1 cannot move to the next station until ptr 2 has finished

Koda Jacked

A) 8×8 Deadlift
B) 8×8 Bench Press
C) 8×8/8 Alt DB Overhead Press
D) 8×8 Good Mornings
E) 8×8 DB Floor Press
F) 8×8 Seated Rear Delt Flys

***Use a 3s sec eccentric phase on all lifts
***start light and rest just long enough for your partner to go (approx 30s)