Saturday, September 22, 2018

Koda CrossFit

Strength:

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

WOD:

B) Partner Chipper
row 350/250m
30 slam balls
30 OH walking Lunges w/SB
30 Burpees to 6″
30 WBS
30 KBS
row 350/250m
*follow the leader style

Koda Jacked

WOD:

A1) 4X10 1&1/4 Incline Bench, no rest
A2) 4X 10 Pendlay Rows, no rest
A3) 4X15 RDLs, Rest 1 min

B1) 5×8 DB Thrusters
build to a heavy
B2) 5×8 Strict T2B or Slow Candle Sticks

C) ONE set of 30 UB WBS
pick a heavy weight that will challenge you