Tuesday, August 21, 2018

Koda CrossFit

*Deload Week*

Strength/Structure:

A) Shoulder Pre-Hab (3 rounds)
10 Shoulder Pass Throughs
30s OH DB/KB Hold
60m Farmer’s Carry
10 Ring Shoulder Ts

WOD:

B) 30min AMRAP
200m Run
3/2 Wall Walks (or 20m HS Walk)
20 Slam Balls
20 AbMat Situps

Koda Jacked

WOD:

A1) 4×20-30 Chest Supported Rows
A2) 4×10/10 Weighted Lunges

B1) 4×10-20s Chinup Hold
B2) 4×20/20 Weighted Single Leg Hip Bridge

Glute Finisher:
15-10-5 Straight Leg Fire Hydrants (ea leg)
15-10-5 Bent Knee Fire Hydrants + Kick-back (ea leg)
15-10-5 Bent Knee Fire Hydrants (ea leg)