Tuesday, August 28th, 2018

Koda CrossFit

Strength:

A) Press 3×5 (all sets 75-85% 1RM)

B) Deadlift 5×3
*Build so the LAST set is 75-85% 1RM

WOD:

C) Annie 50-40-30-20-10
Double Unders
AbMat Situps

Koda Jacked

WOD:

A1) 3×15 Chest Supported Rows, no rest
A2) 3×15 Chest Supported Y-Holds, no Rest
A3) 3×15 Band Pull Aparts, Rest 2-3min

B) 4×10-15 HEAVY Hip Thrusts

C) Tabata Mash Up (16 Rounds – 8 min)
Even: 20s Pushups – 10s Rest
Odd: 20s Squats – 10s Rest