Tuesday, March 19, 2019

Koda CrossFit

Strength:

A1) 5 X 5 Thrusters @ 31X1 Tempo

A2) 5 X 5-10 C2B Pullups
***skill work***

WOD:

B) 4 rounds- each for time
350/300m Row
16 DB Push Press (50/35)
16 DB Squats

Koda Jacked

A) Every 90s for 5 sets
1 High Hang Power Clean
1 Hang PC (above knees)
1 Hang Power Clean (below knees)
1 Power Clean

B) 3×15/15 Single Leg Hip Thrust

C) 3 rounds (goal is negative splits)
20/15 Cal Row
15 HEAVY KBS
10 Burpees Over Rower