Tuesday, February 26, 2019

Koda CrossFit

Strength:

A1) 5×5 Strict Press (build)
A2) 5×3 Front Squat (build)

WOD:

Resolutions Test
500/400m Row
40 Goblet Squats
(RX 70/53, SC: 53/35)
30 C2B
(sc: Ring Rows)
20 Strict HSPUs
(sc: HR Pushups)
30 T2B
(sc: candlesticks)
40 Russian KBS
(RX 70/53, SC: 53/35)
500/400m Row

Koda Jacked

A1) 10,8,6,4 Close Grip Bench
A2) 4×8/8 DB Row (2110)

B1) 3×10/10m 1Arm OH Walking Lunges
B2) 3×15 Banded Face Pulls
B3) 3x 10-15 Rower Pike Ups

C) 3 sets
30s Wall Sit (DBs in Front Rack) – 15s Rest
30s Plank Hold (on DBs) – 15s Rest
30s DB Curls – 15s Rest