Tuesday, April 2, 2019

Koda CrossFit

WOD:

CROSSFIT TOTAL
A) 3 Attempts at 1RM Back Squat

B) 3 Attempts at 1RM Shoulder Press

C) 3 Attempts at 1RM Deadlift
***enter your weights into SugarWOD

Koda Jacked

A1) 4×5 “Floorless” deadlifts (3111)
A2) 4×10/10 Plank Shoulder Taps

B) 3×20 Weighted Hip Thrusts
HEAVY!… 1 sec pause at the top

C) 4 rounds – Rest 2:00 Between Rounds
Ski 15/9 Cals
12 Alt Hang DB Snatches
9 T2B (Sub Candlesticks)
6 Burpee Box Jumps