Tuesday, January 8, 2019

Koda CrossFit

Strength:

A1) 4×7/7 Split Squats
A2) 4×7/7 1Arm Ring Rows
A3) 4×14 Prone-to-Plank transitions

WOD:

B) 4 rounds Starting every 4 min
7 Power Snatches (115/75)
7 BB Burpees
7 WBS (30/20)

Koda Jacked

A) Find 5RM Back Squat

B) Find 1RM Weighted Pullup -OR-
Max Effort Chinup Hold

C) 3 Sets NFT – Scapular Work
6-8 DB Powell Raise/arm 30X0
6-8 Rower Pike ups Slow Controlled

D) Assault Bike
60sec Max Calories – Record your total calories