Thursday, February 28, 2019

Koda CrossFit

WOD:

A) 15min Shred Sesh!
15 KBS – 10/10 Lateral Band Walk – 40/40m Farmer’s Carry – Bent Knee Hangs (5 breaths)

B) 5 X 3/3 Heavy DB Snatch (build)

C) 3 Rounds at 85% (12:00)
1 min Ski/Bike/Row – Rest 1 min
1 min LIGHT Med Ball Clean + WBS – Rest 1 min

D) Ski/Bike Sprint for time
RX: 21/15 Cals
SC: 15/9 Cals

Koda Jacked

A1) 4×4 Hang Power Snatch
A2) 4×15/15 1Leg Hip Bridges

B1) 3×8-12 Incline DB Bench Press
B2) 3xMax Effort Strict Dips (10+)
B3) 3xMax Effort Ring Pullup Hold
*goal is 30s+, scale to ring row hold

C) 3 sets at tough pace
Row 350/300m
15 DB Hang Cleans
15 DB Push Press
15 Candle Sticks
Rest 90s