Thursday, April 4, 2019

Koda CrossFit

WOD:

A) 15min AMRAP

250/200m Row (Damper on 3)

20s Supinated Bar Hang

10/10 Plank Shoulder Taps

B) 10! For Time

HEAVY KBS (70/53)

True Pushups

Box Jumps, Step Down (30/24)

Koda Jacked

A1) 3×5 Back Squats (32X1)
A2) 3×5/5 Split Squats
A3) 3×15 Tough Ring Rows

B1) 3×7/7 Single Leg RDL
B2) 3×7 Arnold Press

C) 12min AMRAP
5/5 Renegade Rows
30m Sled Push (TOUGH)
5s Ring Support Hold (top of the dip)
*each round, add 5s to the hold