Thursday, November 1, 2018

Koda CrossFit

Strength:

15min EMOM
Min1: 30-50 DUs
Min2: 20s HS Hold +
5-10 Pushups
Min3: 15 Plate OH Abmat Situps (anchored)

WOD:

Partner WOD – 5 rounds
15-12-9-6-3 Bench Press w/Pause (BW/.66BW) – Each
Run 400m (must stay together)

Koda Jacked

A) 8×8 Deadlift
B) 8×8 Bench Press
C) 8×8/8 Alt DB Overhead Press
D) 8×8 Good Mornings
E) 8×8 KB Floor Press
F) 8×8 Seated Rear Delt Flys

***Use a 3s sec eccentric phase on all lifts
***rest just long enough for your partner to go (approx 30s)