Thursday, February 14, 2019

Koda CrossFit

Strength:

A1) 5×1 Bench Press with Pause
A2) 5×5/5 Powell Raise
A3) 5x 5/5 Lateral Step Ups

WOD:

B) Partner AMRAP in 8:00
250 Double Unders
50 BB Burpees
ME Power Cleans
***Split Reps However

RX:225/145
INT: 185/125
SC: 135/95

Koda Jacked

A) 4×5 Back Squats (31X1)

B1) 3×8/8 Split Squats
B2) 3xME Strict Pullups (10+)

C1) 3×8/8 Suitcase Deadlift
C2) 3×8/8 Arnold Press

D) 10min AMRAP
5/5 1Arm DB High Pulls
10m DB Bear Crawl
5/5 Bent Over DB Rows
10 Candle Sticks
20m OH DB Carry (both)