Thursday, January 3, 2019

Koda CrossFit

WOD:

Row 150/120m – 10 Box Step Ups – 10/10 Plank Shoulder Taps

B) SKILLS
3 rounds, Rest 1 min
In 1 min: ME HS Hold right into Double Unders

C) 6 min AMRAP
Row 150/120m – 10 Box Overs – 10 Candle Sticks

D) SKILLS
3 rounds, Rest 1 min
In 1 min: ME HS Hold right into Double Unders
C) 6 min AMRAP
Row 150/120m – 10 Burpee Box Overs – 10 T2B

Koda Jacked

A1) 4×8 Close Grip Bench (31X1)
A2) 4×8 Chinups (20X1)

B) 3 Sets – rest 2-3min between
10 Back Squats (32X1)
RIGHT INTO, 60s KB Front Rack Wall Sit

C) Single Arm Plank Hold
Accumulate 90s/side