Saturday, September 1, 2018

Koda CrossFit

Strength/Structure:

A) 6min EMOM
3-5 WEIGHTED chin-ups

B) 10min EMOM:
E: 20-30s HS Hold
O: 10 Seated DB Arnold Press

WOD:

C) 23 min Partner AMRAP – Alternating Rounds
15/12 Cal Row
15 Slamballs
30 Double Unders

Koda Jacked

WOD:

A1) 3×8 Heavy DB Thrusters (build)
A2) 3X10 V-Ups on Rower

B1) 3xME True Pushups @ 31X1 Tempo (goal: 10+)
B2) 3×35 Banded Rows (control!)

C) 6 rounds for quality
6 KB Front Rack Lunges (ea leg)
6 Split Stance KB DL (ea leg)
30m Farmer’s Carry