Tuesday, February 12, 2019

Koda CrossFit

Strength:

A) 8min EMOM
1 Power Snatch
1 OHS
1 Hang Squat Snatch

WOD:

WOD 1) 21-15-9
KBS
Box Jumps (step down)

*REST until 10:00

WOD 2) 21-15-9
Dips (RX=MU height)
Goblet Squats
RX: 70/53
INT: 53/35
SC: 44/26

Koda Jacked

A1) 3×8 Glute Bridge DB Bench (30X1)
A2) 3×8 Bent Over DB Row (30X1)

B) 12 min EMOM:
Min 1: 30s Lateral Box Step Overs
Min 2: 30s Ring Rows
Min 3: 30s Plank Hold

3 sets:
30s Wall Sits
30s Russian Twists
30s WBS
1:30 Rest