Tuesday, August 14th, 2018

Koda CrossFit

Strength:

A) 3×5 Bench Press
*2-5# more than last week

B) 5×3 Deadlift
*build so last set is 5-10# more than las week

WOD:

15-12-9-6-3 for time
Tough Pushup Version (Strict HSPUs/HSPUs/HRPUs)
200m Run
(12:00 CAP)

Koda Jacked

WOD:

A1) 20,16,12,8 Seated DB Press (increase weight)
A2) 4×8/8 Bulgarian Split Squat
r60s

B1) 4×12/12 Isolation Bicep Curls
B2) 4×8 Poor Man Glute Hams

C) 3 rounds (rest 2-3min between rounds)
10-15 DB Bench Press (HEAVY)
10-15 “no rep” pushups
10-15 Banded Chest Flys