Thursday, March 21, 2019

Koda CrossFit

WOD:

A) 15min AMRAP
10/10 Lateral Band Walks, 200m Jog
10 Ring Rows, 10 Pushups, 10 KBS, 10 Goblet Squats

B) 5 X 3 Power Cleans + 3 Front Squats + 3 Jerks

C) 4 rounds, rest 1 min between rounds
30s Double Unders
15s Mountain Climbers
15s Burpees

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

Koda Jacked

A) 5×5 Back Squat @ 31X1 Tempo

B) 15-12-9-6-3 for time
Incline DB Bench Press
DB Deadlifts
*set of 15 should be unbroken

C) 15-12-9-6-3 for time
Good Mornings
Strict Pullups