Tuesday, May 21, 2019

Koda CrossFit

Strength: 

15min EMOM:
Min 1: 3/3 KB Windmills
Min 2: 5/5 1Arm Ring Rows
Min 3: 30/30m 1Arm Farmer’s Carry

WOD: 

3 rounds (each for time)
Row 800/650m
30 WBS
20 T2B

JACKED

A) 4×8 Push Press w/ 2s Hold at the TOP
B1) 4x 6/6 1Arm DB Bench
B2) 4×6/6 Side Plank DB Rotations
B3) 4×6-10 Neutral Grip Ring Pullups

C) 3 rounds
Row 12/9 Cals (Hard)
15 Kipping or Jumping Pullups
Row 12/9 Cals (Hard)
15 Clapping Pushups
Rest 2:00