Thursday, September 6, 2018

Koda CrossFit

Strength:

A) 3×5 Front Squat
*5-10# more than last week

WOD:

C) 16min EMOM (4 rounds)
Min 1: 20s AB SPRINT
Min 2: 20s Bar Hang
Min 3: 10 Hollow Rocks
Min 4: 20m Bear Crawl (10m HS Walk)

Koda Jacked

WOD:

A1) 4×20/20 Banded High Knee March
A2) 4×10-15 Parallete Shoot Throughs

B) 3 sets, starting every 4 min:
20 KBS
20 KB Goblet Squats
20 Squat Jumps

Finisher
3x 7/7/7 BB Curls