Tuesday, June 4, 2019

Koda CrossFit

WOD: 

A) 15min Skills EMOM:
Min 1: 20-30s HS Hold
Min 2: 1/1 Tall Jerks + 3/3 Split Stance Strict Presses
Min 3: 5/5 Lateral Box Step Ups
B) 16min Partner AMRAP
Alternating Movements
5 Double KB Hang Squat Cleans (53/35)
5 Box Overs – no bounding
5 T2B

***Add 1 rep for every round

JACKED

A1) 3×12/12 Single Leg Back Extensions
A2) 3×12/12 Front Foot Elevated Drop Step Lunges (light DBs in each hand)
B) Pulling Density
EMOM for 12min
E: 5-10 Strict Ring Pullups
O: 15/10 Cal AB

C1) 4×10-15 GHD Situps
C2) 4×20/20m contrallateral carry (HEAVY)