Tuesday, May 28, 2019

Koda CrossFit

WOD: 

A) EMOM for 12:00
Aerobic Recovery
Min1: 45s Row @ 75% pace
Min2: 3 Hang DB Snatch + 10m Waiter’s Walk (ea arm)
Min3: 45s Dynamic Mobility (coaches choice)

B) 6x15s Weighted Hollow Rocks – 15s Rest

C) EMOM for 12:00
(tougher pace than Part A)
Min 1: 45s AB @ 85% Pace
Min2: 3 DB Hang C&J + 10m Front Rack Walk (ea arm)
Min3: 45s Ring Plank Hold

JACKED

A1) 3×5 Kang Squats @ 3331
(build)
A2) 3×7/7 Split Stance RDLs
Heavy

B1) 3×7/7 Split Squats
B2) 3×7 Jefferson Curls

C) 3 Rounds – Not for time
20 Weighted Step-Ups
10m Quadruped Bear Crawl Forwards AND Backwards
3/2 Wall Walks
50/50m Single Arm Farmer’s Carry