Tuesday, December 11, 2018

Koda CrossFit

Strength:

A1) 4×7/7 Weighted Step Ups
A2) 4×7/7 1Arm Ring Rows
A3) 4×7 Tempo Candlestick

WOD:

B) 21-15-9 for time
Box Jump Overs (30/24)
T2B

Koda Jacked

A) 8×8 OH Squat
B) 8×8 Wide Grip Pull Ups (or Ring Rows)
C) 8×8/8 Front Rack Lunges
D) 8×8 Banded Straight Arm Press Down
E) 8×8 DB Zottman Curl
F) Weighted Hip Thrust – 100 Reps in as few sets as possible

***Use a 3s sec eccentric phase on all lifts
***rest just long enough for your partner to go (approx 30s)