Tuesday, August 7th, 2018

Koda CrossFit

Strength/Skill:

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:

C) 16min EMOM (4 rounds)
Min 1: 15s AB SPRINT
Min 2: 20m Bear Crawl (10m HS Walk)
Min 3: 15s Row Sprint
Min 4: 10 Hollow Rocks

Koda Jacked

WOD:

A1) 2×10-15 Incline DB Bench Press (20X1) + 10-15 LIGHT DB Shoulder Press
Rest 90s
A2) 2×10-15 Inlcine Chest Flys + 10-15 Banded Tricep Press Downs
Rest 90s

B1) 4×8/8 Heavy DB Row (2222)
B2) 4×8/8 Single Arm Lateral Raise
Rest 2 min

Finisher:
4X 15s ME Inverted Rows, 15s Rest
Then
5X 15s ME BB Curls, 15s Rest