Thursday, August 23, 2018

Koda CrossFit

*Deload Week*

Strength:

A) 1.1 Power Snatch EMOM for 8 min
Start at 65% 1RM and only increase if CRISP

WOD:

B) For Time (13:00 CAP)
90 Double Unders
45 WBS
30 Ring Pushups
90 Double Unders
45 WBS
30 Ring Dips

Koda Jacked

WOD:

A1) 4×8/8 Rear Foot Elevated Split Squats,
A2) 4×15 Gymnastics Crunches

B) 3 sets, starting every 4 min:
10/10 split stance KB RDL
10/10 hip bridge marches
10 superman holds

Finisher
C1) 5x15s DB Curls (25/12), 15s Rest
C2) 5x15s Candle Sticks, Rest 15s