Thursday, December 6, 2018

Koda CrossFit

Strength:

A) Every 90s for 6 sets
1.1.1 Power Snatch + OHS
***Tempo 1st Pull

WOD:

B) For time (7:00 CAP)
PRO: 30 Ring Muscle-Ups
RX: 30 Bar Muscle-Ups
Scaled: 30 Burpee C2B Pullups

Koda Jacked

A) 8×8 Front Squat
B) 8×8 Pull Ups (or Ring Rows)
C) 8×8/8 Weighted Lunges
D) 8×8 DB Pull Overs
E) 8×8 BB Reverse Curls
F) 100 Ring Rows

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