Saturday, October 27, 2018

Koda CrossFit

Strength:

A) 8min EMOM
3 RDLs @ 31X1 Tempo

WOD:

B) 20 min partner AMRAP (alternating rounds)
30 double unders
10 Step-ups (5/5)
10 Ring Dips
10 Step-ups (5/5)
30 double unders

Koda Jacked

A) 8×8 DB Incline Bench Press
B) 8×8 Sumo Stance Good Mornings
C) 8×8 DB Arnold Press
D) 8×8 HEAVY Glute Bridges
E) 8×8 DB Front Raises
F) 8×8 Skull Crushers

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