Thursday, March 28, 2019

Koda CrossFit

Strength: 

A) 6,5,4,3,2,1 Strict Press

WOD:

B) Partner WOD (FOLLOW-THE-LEADER)
18-15-12-9-6-3
Cal Row
Alt Hang DB Snatches
RX: 70/50
SC: 50/35

C) Accumulate 2:00 in Ring Plank Hold

Koda Jacked

A) 3 Sets (12:00)
30s Bird Dogs – Rest 30s
30s Plank Hold – Rest 30s
30s Hollow Banded March – Rest 90s

B1) 4×5-10 Chinups
B2) 4×5-5 Single Arm DB Press
B3) 4×5/5 Split Squats

C) 10min AMRAP
30m Reverse Sled Drag
10 Candle Sticks
10 Ring Rows
2 Wall Walks