Thursday, January 31, 2019

Koda CrossFit

Strength:

A) 15min AMRAP @ conversational pace
10/10 Lateral Band Walks, 10 Band Pull-Aparts, 200m Jog
10 Ring Rows, 10 Pushups, 10 KBS, 10 Goblet Squats
B) 5 X 3 Power Cleans + 3 Front Squats + 3 Push Jerks

WOD:

C) 4 rounds, rest 1 min between rounds
30s Slam Balls
15s Mountain Climbers
15s Burpees
D) Max Effort AB Sprint –
Pro: 25/17 Cals
RX: 20/13 Cals
SC: 15/9 Cals

Koda Jacked

A1) 3×5 Back Squats (32X1)
A2) 3×5/5 Split Squats
A3) 3×15 Tough Ring Rows

B1) 3×7/7 Single Leg RDL
B2) 3×7 Arnold Press

C) 9min AMRAP
30m Sled Push (TOUGH)
15s Ring Support Hold (top of the dip)
5/5 Renegade Rows