Thursday, July 19, 2018

Koda CrossFit

Strength:

A) 2K/1600m Row @ 70% (10:00 CAP)
Every 90s (including 0:00) do 20m Bear Crawl (or 10m HS Walk)

B) Kipping Pullup Practice

WOD:

C) 5 rounds for time (goal is negative splits)
15 Russian Twists
15 WBS
200m Run

D) For Time (5:00 CAP)
10-20-30-40-50-40-30-20-10 Unbroken Dus

KODA Jacked

WOD:

A1) 4×10 KB DL (21X1) + 10m FW
A2) 4×10 Parrellette Shoot Throughs
r2min

B) 8min EMOM
2-3 Strict Ring Dip (3111 Tempo)

C1) 4×15+ Heel Elevated Goblet Squat Pulses (no bounce)
C2) 4x 15/15 Starfish Hold + Leg Abduction

Finisher: 10! 1Am DB Curls