Thursday, March 14, 2019

Koda CrossFit

WOD:

A) 15min AMRAP
15/15 1Arm KBS (Light), 10/10 Bent Over Rows, 3/3 TGUs, 15 Hollow Rocks, 15/10 Cal Row

B) 5 X 1 Snatch DL + 1 High Hang Power Snatch + 1 Power Snatch + 1 OHS

C) Partner WOD (3 rounds each) – You Go/ I Go
200m Run
10 Devil’s Presses (35/20)
50 Double Unders

D) Ski/Bike Sprint for time
RX: 21/15 Cals
SC: 15/9 Cals

Koda Jacked

A) 5 Sets (use as a warmup)
1 Segmented Clean Pull
1 Segmented Power Clean
(pause 2s below knee, and CATCH pos)
1 Power Clean

B1) 4×8 Poor Man Glute Hams
B2) 4×8/8 Kneeling DB Press

C) 12min AMRAP
15/10 Cal AB
10 Hang Power Cleans (135/95)
10 T2B
10 Athlete Burpees