Tuesday, July 17, 2018

Koda CrossFit

Strength:

A) 15min EMOM
Min 1: 7-10 Bent over A-T-Ys
Min 2: 15/15 1Leg Hip Bridge
Min 3: 30-50 DUs

WOD:

B) 1 Time Through – Recovery Focussed
150/100m Row SPRINT
200m Recovery Jog
150/100m Row – 400m Jog
150/100m Row – 600m Jog
150/100m Row – 800m Jog
150/100m Row – 600m Jog
150/100m Row – 400m Jog
150/100m Row – 200m Jog

KODA Jacked

WOD:

A1) 2×10-15 DB Bench Press (20X1) + 15-20 “no rep” pushups
Rest 60s
A2) 2×10-15 DB Hex Press + 15-20 “no rep” pushups
Rest 60s

B1) 4×8 DB Row (2222)
B2) 4×10-15 Banded Lat Pulldown

C1) 4×20-30s HS Hold Negative
C2) 4x30s Superman Hold Flutter Kicks

Finisher:
30 Rear Delt Flys
30 Jump Squats
30 Lateral Raises