Thursday, December 13, 2018

Koda CrossFit

Strength:

A) 15:00 Skills EMOM ( 5 rounds)
Min 1: 3-5 Muscle-Up Transitions
Min 2: 30-50 Double Unders
Min 3: 5-10 Hip Bridges on Sliders

WOD:

6 rounds for time
6,5,4,3,2,1 Deadlifts (315/205)
10 C2B Pullups

Koda Jacked

A) 8×8 3″ Deficit Deadlifts
B) 8×8 Close Grip Bench
C) 8×8 KB Front Rack Lunges
D) 8×8 Seated Pin Shoulder Press (nose height)
E) 8×8 Poor Man Glute Hams
F) Seated DB Curl-n-Press – 100 Reps in as few sets as possible

***Use a 3s sec eccentric phase on all lifts
***rest just long enough for your partner to go (approx 30s)