Thursday, July 12, 2018

Koda CrossFit

Strength:

B) Handstand Skills Practice

WOD:

A) Chipper #1
530m run
50 Double Unders
30 DB Thrusters (35/20)
25 T2B
20 Pullups

C) Chipper #2
530 run
30/15 Pullups
30 DB thrusters (35/20)
30/15 T2B
30 WBS
30/15 Pushups

KODA Jacked

WOD:

A1) 4×8 KB Deadlift (X121)
A2) 4×5/5 Cossack Squat
r2min

B) EMOM for 8 min
10-15s HS Hold (lower head as close to the ground as possible)
3-7 Pushups

C1) 3×8/8 Splt Stance BB Goodmorning
C2) 3×15/15 Deficit Lunge Pulses

Glute Finisher:
15-10-5 Bent Knee Fire Hydrats + Kick-back (ea leg)
15-10-5 Straight Leg Fire Hydrants (ea leg)
15-10-5 Bent Knee Fire Hydrats (ea leg)