Tuesday, April 30, 2019

Koda CrossFit

WOD:

A) 4 min AMRAP @ 75-80%
12 Lunges
5 Athlete Burpees
1 T2B (+1/rnd)
REST 4 MIN
B) 4 min BLIND Row for meters @ 75-80%

C1) 4X5-10 Kipping C2B Pullups (work skill), Rest 10s
C2) 4X5 Weighted Y-Holds, Rest 10s
C3) 4X40m Plate Pinch Farmer’s Carry, Rest 2 min

D) Repeat A (Beat Old Score)
REST 4 MIN
E) Repeat B (not blind, try to beat score)

JACKED:

A) 6,5,4,3,2,1 Push Press @ 22X2
B1) 4x 6/6 1Arm Incline DB Bench
B2) 4×6/6 1Arm Ring Rows
B2) 4×20/20s 1Arm Plank Hold

C) 3 rounds (get faster each round)
Row 350/300m
15/15 Single Arm DB Push Press (50/35)
Assault Bike .5/.4 Miles
15 Candle Sticks