Thursday, August 30, 2018

Koda CrossFit

Strength:

A) Front Squat 3×5
(all sets 75-85% 1RM)

WOD:

B) For Time
Run 1 mile
100 Double Unders
Row 1K

Koda Jacked

WOD:

A) 12min EMOM (4 of each)
Min1: 10-15 Shoot Throughs
Min2: 8 Side Plank + Leg Abduction (LEFT)
Min3: 8 Side Plank + Leg Abduction (RIGHT)

B) 4X15 Incline DB Press + 15s Bent Arm Pushup Hold

Finisher- For Quality
100 Russian KBS