Tuesday, January 22, 2019

Koda CrossFit

Strength:

A) 5 rounds (8:00 CAP)
Max Effort UB Strict Pullups (scale to 10+ on round 1)
Row 200/160m
*score is total pullups

WOD:

B) 3 rounds, each for time
100 Double Unders
30 KBS (53/35)
20 HSPUs
REST 1:00 between rounds

*score is your slowest round

Koda Jacked

A) 4×5 Deadlift (3131)

B) 4×5 KB RDL (2121 )

C) 4 rounds (20:00)
Min1: 10 Hang Power Cleans
Min2: 30s Boat Hold
Min3: 10 Box Jumps/ Step Down
Min4: Row 300/250m
Min5: Rest