Thursday, October 11, 2018

Koda CrossFit

Strength:

A) EVERY 3 min for 18 min (6 sets)
4 Front Squats @ 30X1
(60-70% 1RM)
RIGHT INTO, 7 HEAVY WBS

WOD:

Every 4 min for 20min (5 rounds)
40m HEAVY Sled Walk

Koda Jacked

A) 6×8 OH Squat (assuming good mobility)
B) 6×8 DB Power Clean
C) 6×8 Wide Grip Pull Ups (or Ring Rows)
D) 6×8/8 Front Rack Lunges
E) 6×8 Band Resisted Inverted Rows
F) 6×8 Banded Straight Arm Press Down
G) 6×8/8 Alt DB Hammer Curl
H) 6×8/8 DB Zottman Curls

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