Tuesday, May 7, 2019

Koda CrossFit

Strength: 

A1) 3X 10 Chest Supported ATYs (30 reps)
A2) 3X 15 Hollow Rocks

B) 6 EMOM
5-10 Pullups
*choose appropriate skill level

WOD: 

C) 5 Rounds, start round every 3 min
6 Power Cleans (185/125)
10 Bar Facing Burpees

JACKED

A1) 3×5 Double KB Goblet Squats @ 3331
Heavy
A2) 3×7/7 Split Stance RDLs
Heavy

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

C) 2:00 AB for Cals – Rest 1:00
2:00 Odd Object FR Carry – 1:00 Rest
2:00 Athlete Burpees – 1:00 Rest
2:00 Farmer’s Walk