Tuesday, March 12, 2019

Koda CrossFit

Strength:

A1) 4 x 10 Banded Face Pulls

A2) 4 x 6/6 1Leg DB/KB Deadlifts

A3) 4 x 6 Heavy-ish Hang Squat Cleans

WOD:

B) 5 rounds – each for time

50 Double Unders

15 Burpees

10 Strict Dips

(RX=MU Height)

Rest 30s between rounds

Koda Jacked

A1) 10-8-6-4-2 Close Grip Bench (30×1)

A2) 5×5 TOUGH Ring Rows (30×1)

B1) 3×8/8 Weighted Step-Ups

B2) 3×8/8 DB Rows

B3) 3×16 Hollow Rocks

C) 4 Sets

45s DB Squats – 15s Rest

45s Plank Hold – 15s Rest

45s Alternating DB Curls- Rest 75s