Thursday, March 7, 2019

Koda CrossFit

WOD:

A) 15min AMRAP @ 65%
10/10m Side Shuffle
10m Bear crawl
10m Walking Lunges
5 Cuban Presses
30s Banded Deadbug

B) 5 X 1 Power Clean + 1 Hang Power Clean + Jerk @ 60-70%

C) 4 round Partner WOD – Alternating Rounds
Row 250/200m
10 Slam Balls
10 Russian Twists

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

Koda Jacked

A1) 4×8/8 Split Squats (RFE)
A2) 4xME Strict Pullups (10+)

B1) 3×10/10 Single Leg Glute Bridge
B2) 3×10 Arnold Presses

C) 12min AMRAP
3 Wall Walks
20s Ring Support Hold
12 Bent Over DB Rows
10/10m Contrallateral Carry