Thursday, November 29, 2018

Koda CrossFit

Strength:

A) 10 rounds for time
10! Strict Chinups
200m Jog
(conversational pace)

WOD:

B) 2K/1600m Row For Time
Every 2 min, including 0:00
do 3 DB man-makers (50/35)

(pushup, row/row, clean, thruster)

Koda Jacked

A) 8×8 DB Incline Bench Press
B) 8×8 Sumo Stance Good Mornings
C) 8×8 DB Arnold Press
D) 8×8 HEAVY Glute Bridges
E) 8×8 DB Front Raises
F) Skull Crushers – 75 Reps in as few sets as possible

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