Tuesday, March 26, 2019

Koda CrossFit

Strength:

A1) 5 X 3 Position Power Clean (high hang, hang, below the knees)

A2) 5 X 10 Banded Face Pulls

WOD:

DECK OF CARDS

In teams of 3 or 4

Ace and Jokers: 100 meter run as a team

Hearts: Burpees

Diamonds: Toes through Rings

Spade: Dumbell Thrusters

Club: KBS

***number on card dictates reps***

Koda Jacked

A1) 3×8 Glute Bridge DB Bench (30X1)
A2) 3×8 Bent Over DB Row (30X1)
B) 12 min EMOM:
Min 1: 30s Lateral Box Step Overs
Min 2: 30s Ring Rows
Min 3: 30s Plank Hold

C) 3 sets:
30s Wall Sits
30s Russian Twists
30s WBS
1:30 Rest