Thursday, October 4, 2018

Koda CrossFit

Strength:

A1) 4×10-15 T2B (work skill)
A2) 4×10-20s L-Sit
A3) 4x 10 Hollow Rocks
Rest 3min between sets

WOD:

B) 5 rounds for time
15/12 Cal Row
20/20m 1Arm OH Weighted Lunges
Pro: 70/50
Rx: 50/35
Sc: 35/20

Koda Jacked

A) 5×8 Back Squat
B) 5×8 Hang Power Clean
C) 5×8 Chin Ups (or Ring Rows)
D) 5×8 Seated KB Leg Extensions
E) 5×8 Chest Supported DB Rows
F) 5×8/8 DB Step Ups
G) 5×8 BB Bicep Curls
H) 5×8 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)