Saturday, October 20, 2018

Koda CrossFit

Strength:

A) EVERY 3 min for 18 min (6 sets)
3 Push Press (Heavy BUT Crisp)
RIGHT INTO
ME Row Pace

WOD:

“Partner Volkswagen”
42-30-18 Reps for time
Bench Press (BW/.66 BW)
Strict Pullups
***split reps however***

Koda Jacked

A) 7×8 Rack Pull (Elevated DL, knee height)
B) 7×8 BB Floor Press
C) 7×8/8 Split Stance Good Mornings
D) 7×8/8 KB Clean and Press
E) 7×8 SUPER Close Grip Bench (elbows IN)
F) 7×8/8 Kneeling DB Press
G) 7×8 Pushup + Renegade Rows

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