Thursday, May 2, 2019

Koda CrossFit

WOD:

A) 15min EMOM
(5 rounds of each)
Min 1: ME Handstand “Clip Taps” in 30s
Min 2: 20 Band Pull Aparts
Min 3: 10/10 Lateral Band Walks

4 rounds
30s Side Plank (L) +
30s Ring Rows
2:00 walk/rest
4 rounds
30s Side Plank (R) +
30s Goblet Hold (70/53)
2:00 walk/rest
4 rounds
30s Plank +
30s Double Unders

Koda Jacked

A1) 3×5 Hang Power Clean
A2) 3×3 Pause Push Jerk
(pause 2s in the dip and 2s in the catch)

B1) 3×8 DB Chest Flys @3131
B2) 3×3 HSPU Negatives (3-6s)

C) 15-12-9-6-3 for time
KB Deadlift (heavy)
KB Bent Over Rows
True Pushups on KBs