Thursday, November 8, 2018

Koda CrossFit

WOD:

A) Open WOD 13.3
12min AMRAP
150 WBS (20/14#)(10/9′)
90 Double Unders
30 Muscle-ups

Skill:

B1) 4×10-15 T2B (work skill)
B2) 4×10-20s L-Sit
B3) 4x 10 Hollow Rocks
Rest 3min between sets

Koda Jacked

A) 8×8 Goblet Squat
B) 8×8 Chin Ups (or ring rows)
C) 8×8/8 Box Pistols
D) 8×8 Pendlay Rows
E) 8×8 BB Curls
F) 8×8 Banded Face Pulls

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