Saturday, November 24, 2018

Koda CrossFit

Strength:

A) Every 2min for 5 sets
3 Back Squats (30X1)
3 Seated Box Jumps

WOD:

Partner Chipper
Only 1 working at a time – Split Reps However
100 Med Ball Clean + WBS
200 Russian Twists (L+R=1)
100/80 Cal Bike/Row/Ski

Koda Jacked

A) 8×8 Goblet Squat
B) 8×8 Chin Ups (or ring rows)
C) 8×8/8 Box Pistols
D) 8×8 Pendlay Rows
E) 8×8 BB Curls
F) Banded Face Pulls – 50 Reps in as few sets as possible

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