Tuesday, January 15, 2019

Koda CrossFit

Strength:

A) 15min EMOM
Min1: 5-10 Strict Ring Dips
Min2: 30s Boat Hold
Min3: 30s Assault Bike @ 80%

WOD:

B) 4 person Team WOD
4 Rounds Each
30m Sled Drag (backwards)
10 Burpees
30m Sled Pull (forwards)

Koda Jacked

A1) 3×8 Incline DB Bench Press (30X1)
A2) 3×8 Chest Supported Row (2111)

B1) 3x ME Ring Rows (2020)
B2) 3x 30-60s Plank Hold

C) 9 min EMOM
1st – 5 Seated Box Jumps
2nd – 8 Dual DB Hang Cleans
3rd – Row 30sec @ moderate effort