Thursday, February 7, 2019

Koda CrossFit

Strength:

A1) 10-8-6-4-2 Bench Press
A2) 5×10 “Floorless” KB/DB Deadlift

WOD:

B) 3 ROUNDS

In 1:30
10 Alt DB Snatches (70/50)
15 WBS (30/20)
Plus ME Assault Bike Cals
Rest 4:30 Between Rounds

Koda Jacked

A) 3×5/5 Hang DB Snatch

B) 4×4 DB Z-Press (21X1)

C1) 3×5/5 1-Arm DB Bench (30X1)
C2) 3×5-10 Bar Dips
C3) 3×5/5 3-Point DB Row

D) 10min EMOM
Even: 30s Ring Plank
Odd: 30s Slam Balls (light)