Saturday, September 29, 2018

Koda CrossFit

Strength:

WEIGHTED Chin-up 1RM

WOD:

“DT” – 5 Rounds for time
12 Deadlifts (155/105)
9 Hang Power Cleans
6 S2OH

Koda Jacked

WOD:

A1) 3×20 Goblet Squats (build)
A2) 3X10-15 V-Ups on Rower

B1) 3×8-12 Incline DB Bench Press (30X1)
B2) 3×8-12 Chest Supported Rows
B3) 3×8-12 Plate Raises

C) 6 rounds for quality
5-4-3-2-1 Goblet Box Pistol (ea leg)
1/1 Turkish Get-Up