Tuesday, July 24, 2018

Koda CrossFit

Strength:

A) Find 1RM Bench Press
A) Find 1RM DL

WOD:

15min EMOM:
Min 1: 15s AB SPRINT
Min 2: 15s Ring Support Hold (Pro: Bent Arms)
Min3: 15s Bar Hang (Pro: Chinup Hold)

KODA Jacked

WOD:

A1) 4X12 Incline DB Bench Press
A2) 4X12 Chest Supported Rows

B1) 4X10-15 DB Flys
B2) 4X10 DB Pull Overs

C) 100 reps of each – split up however
Heavy Russian KBS
Pushup