Thursday, December 20, 2018

Koda CrossFit

Strength:

A) Every 90s for 6 sets
1 Power Clean + Push Jerk
1 Squat Clean + Split Jerk

WOD:

B) 5 rounds, each for time
15 Cal Row
15 T2B
15 WBS (30/20)
*score is your SLOWEST round

Koda Jacked

A) 8×8 KB RDL
B) 8×8 DB Bench Press
C) 8×8/8 Split Squats
D) 8×8 DB Side Delt Raises
E) 8×8 Poor Man Glute Hams
F) 100 Tricep Press Downs

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