Tuesday, July 10, 2018

Koda CrossFit

Strength:

A) 1 Power Snatch Every 20s for 4 Min (65-70%)
B) 1 Power Snatch Every 30s for 4 Min (75-80%)
C) 6 Power Snatches @ 85-90%
Not timed, perfect reps

WOD:

D) Every 3 min for 18 min (6 sets)
5 Burpees Over Rower
120/80m Row SPRINT

KODA Jacked

WOD:

A1) 4 x 10-15 DB Bench Press (30X1)
A2) 4 x 8/8 DB Bentover Piston Rows

B1) 4X 6-10 1&1/4 DB Press
B2) 4 x 15 DB Curls

C1) 4×15-20 HEAVY KBS
C2) 4×15/15 Banded Kickbacks

Tabata Finisher:
Gymnast Crunches
Windshield Wipers