Tuesday, July 31th, 2018

Koda CrossFit

Strength:

A) 3×5 Bench Press @ 85-90% 1RM
B) 5×3 Deadlift (build so last set is 85-90% 1RM)

WOD:

C) 5 Rounds Starting Every 3 min
5 Burpee Box Overs + 5 HEAVY WBS

Koda Jacked

WOD:

A1) 20,18,16,14,12,10 Weighted Hip Thrust, no rest
A2) 15 Bench Reverse Hypers, rest 2-3min

B1) 3X8/8 HEAVY Renegade Rows
B2) 3X15 Banded Peck Flys

15min EMOM (5 rounds)
Min 1: 5-10 V-Ups on Rower
Min2: 10/10 Side Plank Banded Rows
Min 3: 5/5 1Leg Hamstring Curl with WallBall