Tuesday, March 5, 2019

Koda CrossFit

Strength:

A1) 5,4,3,2,1 Deadlifts, rest 90s

A2) 5 x 8 Seated DB Press, rest 90s

WOD:

4 rounds

45s Weighted Wall Sits (35/20)

15s rest

45s ME Pushups

15s rest

45s ME AbMat Situps (anchored)

15s rest

Koda Jacked

A) 5 x 2 Segmented Clean Pulls +

2 Segmented Power Cleans

(pause 2s below knees, and power pos)

B1) 4×5 RDLs (3111)

B2) 4×15 Banded Flys

C) 3 sets (trying to increase pace each round)

15 Russian KBS

12 Athlete Burpees

9 Toes Through Rings (or candlesticks)

6 Athlete Burpees

Rest 2:00 between sets