Tuesday, December 18, 2018

Koda CrossFit

Strength:

A) Every 30s for 5 sets
5-10 Pullups
B) Every 30s for 5 sets
5-10 Bent Over DB Rows
C) Every 30s for 5 sets
5-10 BB Curls

WOD:

D) Start Round every 5 min
Rnd 1: 50 WBS + 20 Step Ups
Rnd 2: 30 Burpees + 20 Step Ups
Rnd 3: Row 500/400m + 20 Step Ups
Rnd 4: 150 Double Unders + 20 Step Ups

Koda Jacked

A) 8×8 Rack Pull (Elevated DL, knee height)
B) 8×8 BB Floor Press
C) 8×8 Good Mornings
D) 8×8 DB Close Grip Bench (DBs touching)
E) 8×8/8 Kneeling DB Press
F) 50 Pushups + Renegade Rows (50/50)

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