Thursday, April 18, 2019

Koda CrossFit

WOD:

A) 6min AMRAP @ 75% Pace
3 Deadlifts (135/95)
5 Hang Power Cleans
7 BB Burpees
B) 6min Ski/Bike/Row for Cals @ 75% Pace

C) REPEAT A – Beat score

D) 6min Ski/Bike/Row for Cals @ 85% Pace

*rest 5:00 between A,B,C,D

Koda Jacked

A) 10,8,6,4,2 Push Press (build)

B1) 4×7 Incline DB Bench @ 30X1
B2) 4×5 Wide Grip Strict Pullups
B3) 4×15-30s Tuck L-Sit

C) 3 rounds, increasing pace each round
1/.8 Mile Assault Bike
10/10 Single Arm DB Push Press
10 T2B