Thursday, July 5, 2018

Koda CrossFit

Strength:

B1) 4×5/5DB Single Arm Split Jerk (oppo leg fwrd)
B2) 4×5-10 Reverse V-Ups on Rower
B3) 4×10/10 Single arm DB Rows

WOD:

A) E2MOM for 16 min (4 rounds each)
Odd: 10 Hang Power Cleans (Heavy but Unbroken)
Even: 10-20s L-Sit

C) E2MOM for 16 min (4 rounds each)
Odd: ME Row SPRINT in 25s
Even: 8/8 CONTROLLED Pistols

KODA Jacked

WOD:

A1) 4X8/8 Split Stance Good Mornings, NO REST
A2) 4×20/20 Lateral Band Walks, Rest 2-3min

B1) 4×15 Heel Elevated Goblet Squats, Rest 30s
B2) 4×15 Hollow Rocks, Rest 30s
B3) 4×5 Chest Supported A-Y-Ts (15reps), Rest 30s

C) FINISHER: 10!
DB Bench Press
Strict Chinup