Thursday, July 26, 2018

Koda CrossFit

Strength:

A) 3×5 Front Squat @ 85-90% 1RM

WOD:

3 rounds for time
500/400m Row
10 G2OH (155/105)
10 Burpees Over Bar

KODA Jacked

WOD:

A1) 4X10 KB/DB RDL @ 20X1
A2) 4X15-20 Weighted Hip Thrust

B1) 4X8/8 KB Front Rack Step-ups
B2) 4X8/8 one-leg box hamstring curls
B3) 4X8/8 DB Rows

C1) 3X20/20 Starfish Hold Leg Lifts
C2) 3X20 Bench Reverse Hypers
C3) 3X10/10 1Leg Hip Bridge