Thursday, May 9, 2019

Koda CrossFit

WOD:

A) Shoulder Pre-Hab (3 rounds)
10 Shoulder Pass Throughs
30s OH DB/KB Hold
60m Farmer’s Carry
10 Ring Shoulder Ts

B) 14min AMRAP @ 75% pace
200m Run
10m HS Walk (or 2 wall walks)
20 Weighted Step-Ups (50/35, open style)
1 T2B (+1/Round)

***Rest 2:00
C) Repeat WOD going BACKWARDS
*goal is to finish under 14:00

Koda Jacked

A) 4×8 Push Press with 2s hold at the top (build)
B1) 3×8-12 DB Bench Press @ 3111
B2) 3×8-12 Wide Grip Strict Pullups
B3) 3×8/8 Renegade Rows
B4) 3x30s Hollow Rocks

C) 3 rounds
30s Row (Hard Pace) – 30s Rest
30s Side Plank (Left) – 30s Rest
30s Side Plank (Right) – 30s Rest