Thursday, June 6, 2019

Koda CrossFit

Strength:

A1) 3×8/8 1Arm Ring Rows
A2) 3×10/10m Quadruped Bear Crawl (forward/back)

B1) 3×5-10 Kipping Ring Dips @ 31X1
B2) 3×8/8 Goblet Cossack Squats

WOD:

C) 6 rounds – each for time
30 double unders
30m Farmer’s Carry
5 Devil’s Presses (50/35)
30m Farmer’s Carry
Rest 30s between rounds

JACKED

A) 3 rounds not for time (each arm)
10m single arm DB OH carry forward
10m single arm DB OH carry backward
8 windmills
4 turkish get ups
8 windmills
10m single arm DB OH carry forward
10m single arm DB OH carry backward
*once through w/Right, then L = 1Rnd
B) 16 min EMOM (with light bands)
MIn 1- 30 sec Banded tricep press downs
MIn 2- 30 sec Banded curls
Min 3- 30 sec M.E. banded chest flys
Min 4- 30 sec M.E. banded rows