Tuesday, December 31, 2019

Koda CrossFit

WOD:

“KODA 2020 REVOLUTION”
20 reps of 20 movements
(1) WBS (20/14)
(2) Pullups
(3) Box Jumps,step down (20)
(4) Toes through rings
(5) Thrusters (95/65)
(6) HR Pushups
(7) Power Cleans (95/65)
(8) Elevated Ring Rows
(9) Burpees
(10) Ring Dips
(11) Front Rack Lunges(95/65)
(12) Slam Balls (30/20)
(13) Double Unders
(14) Push Press (95/65)
(15) Row for Cals
(16) Alt DB Snatches (50/35)
(17) Good Mornings (95/65)
(18) Pike-Ups on Rower
(19) Assault Bike for Cals
(20) Devil’s Presses (35/20)

*Movements can be completed in any order but all 20 reps must be completed before moving on to the next movement