Thursday, November 15, 2018

Koda CrossFit

Strength:

A) 3X5-10 Kip/Butterfly pull-ups on chin height bar (working form)
B) 3X5-10 “no-rep” pull-ups
C) 3X5-10 Pull-ups
D) 3X5-10 C2B

WOD:

First Timer’s Sled WOD
(6:00 CAP)
Sled Pull 40m (115/70)
21 Burpees
Sled Drag (facing backwards)
15 Burpees
Sled Pull
9 burpees
Sled Drag

Koda Jacked

A) 8×8 Front Squat
B) 8×8 Pull Ups (or Ring Rows)
C) 8×8/8 Weighted Lunges
D) 8×8 Chest Supported Rows
E) 8×8 DB Pull Overs
F) 8×8 BB Reverse Curls

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