Tuesday, May 14, 2019

Koda CrossFit

Strength: 

A) 15min EMOM
Min1: 12 Chest Supported Rows
Min2: 6 V-Ups on Rower
Min3: 3-5 MU Transitions
*Work Skill*

WOD: 

4 rounds
(start round every 4:30)
45s Assault Bike
45s Devils Presses (35/20)
45s Double Unders
2:15 Rest

JACKED

A) 3×10 Push Press @ 30X1 Tempo
(build)

B1) 4×6/6 Single Arm Bench @ 31X1
B2) 4×6/6 Single Arm DB Row @ 31X1

C1) 3×15/15 Single Arm Tricep Press Downs
C2) 3x ME Wide Grip Strict Pullups (10+)

D) 3 rounds
15 Toes to Rings
15/10 Cal AB
15 True Pushups