Thursday, October 25, 2018

Koda CrossFit

Strength:

A) 10min EMOM
1 Snatch Bal +
1 OHS @ 5/5/1/1 Tempo

WOD:

B) 20min AMRAP
200m Run
5/3 Muscle-Ups
10/10 1Arm KBS
20 AbMat Situps

Koda Jacked

A) 8×8 Back Squat
B) 8×8 Hang Power Clean
C) 8×8 Chin Ups (or Ring Rows)
D) 8×8 Chest Supported DB Rows
E) 8×8/8 DB Step Ups
F) 8×8 KB High Pulls

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