Tuesday, February 19, 2019

Koda CrossFit

Strength:

A) Every 2min for 6 rounds
1.1.1 Clean and Jerk

WOD:

WOD 1) 6min EMOM
E: ME Slam Balls in 30 sec
O: ME Lunges (SB in FR) in 30s
*REST 4 min
WOD 2) 6min EMOM
E: ME WBS in 30 sec
O: ME Cal Row in 30s

Koda Jacked

A1) 4×5 “Floorless” deadlifts (3111)
A2) 4×10/10 Plank Shoulder Taps

B) 3×20 Weighted Hip Thrusts
HEAVY!… 1 sec pause at the top

C) 4 rounds – Rest 2:00 Between Rounds
Ski 18/12 Cals
12 Alt DB Snatches
6 Burpee Box Jumps
12 T2B (Sub Candlesticks)