Thursday, April 11, 2019

Koda CrossFit

WOD:

A1) 4X 20m Bottoms-Up Waiters Walk Forward + Backwards (ea arm)
A2) 4×5 Bent Over Cuban Presses
A3) 4×3/3 Tall Jerks

B) 12 min AMRAP
Run 400m
14 Alt Box Step Ups (50/35 open style)
7 Muscle-Ups
*sub burpee C2B

Koda Jacked

A1) 4×8/8 Split Squats (RFE)
A2) 4xME Strict Pushups (10+)
*scale up to banded pushups

B1) 3×15 RDLs @ 31X1
B2) 3×10 Arnold Presses

C) 12min AMRAP
2 Wall Walks
15s Bar Hang (add 5s every round)
12 Bent Over KB Rows
20m Double Bottoms-Up KB Front Rack Carry