Thursday, January 17, 2019

Koda CrossFit

WOD:

A) 10min AMRAP
200m Run
20 American KBS (53/35)
20 AbMat Situps

B) 50 Pushups For Time

C) 10min AMRAP
50 Double Unders
10 Burpees
10 T2B

D) 50 Inverted Rows for time

Koda Jacked

A) 4×5-6 Back Squats (32X1)

B1) 3×8/8 Goblet Lunges
B2) 3×4-8 Strict Chinups (21X1)

C1) 3×8/8 Single Leg RDL
C2) 3×8/8 Single Arm DB Press
D) 9min EMOM (consistent effort)
Sled Push 20m Tough
5/5 Renegade Rows
5 Strict Toes to Bar (Candle Sticks)
20sec Handstand Hold