Tuesday, April 9, 2019

Koda CrossFit

WOD:

A) 12min AMRAP @ Easy Pace
Row 250/200m
10 Goblet Squats
50m Goblet Carry

B) 9min AMRAP @ Smooth Pace
200m Run
20 Situps
10 WBS

C) 6 min AMRAP @ Hard Pace
50 Double Unders
6 Devil’s Presses (50/35)

Koda Jacked

A1) 4×5 Deadlift (3131) – REST 10s
A2) 4×5-10 Hip Bridges with sliders
*Rest 90-120s
B) 10! Unbroken Strict Pullups – 8:00 CAP

C) 5 rounds – trying to get faster every rnd
10 American KBS
20 Russian Twists
10 Squat Jumps
15/10 Cal Row
Rest 30s