Thursday, January 24, 2019

Koda CrossFit

WOD:

A) 12min EMOM:
Min1: 40m Dual KB Front Rack Carry
Min1: 10/10 DB Side Plank Rotations
Min2: ME Weighted Lunges in 30s (155/105)

B1) 4xME Close Grip Bench @ 31X1 Tempo (BW/66%BW)
B2) 4×6/6 HEAVY DB Row

C) 12min EMOM
Min1: ME Pushups in 30s
Min2: ME Double Unders in 30s
(Pro: use unfamiliar rope)
Min3: 30s Goblet Wall Sit

Koda Jacked

A) 3 Sets (12:00)
30s Bird Dogs – Rest 30s
30s Plank Hold – Rest 30s
30s Hollow Banded March – Rest 90s

B1) 4×5-10 Chinups
B2) 4×5-5 Single Arm DB Press
B3) 4×5/5 Split Squats

C) 10min AMRAP
30m Reverse Sled Drag
10 Candle Sticks
10 Ring Rows
2 Wall Walks