Tuesday, November 13, 2018

Koda CrossFit

Strength:

A1) 4×10-15 DB Bench
(Have a spotter)
A2) 4 Rounds –
All @ conversational Pace
15 LIGHT WBS
10/10 1Arm KBS
25 AbMat Situps

WOD:

B) Partner WOD – 20min AMRAP – Alternate Minutes
30 Double Unders
(pro: unbroken)
ME Cal Row in time remaining

Koda Jacked

A) 8×8 DB Incline Bench Press
B) 8×8 Sumo Stance Good Mornings
C) 8×8 DB Arnold Press
D) 8×8 HEAVY Glute Bridges
E) 8×8 DB Front Raises
F) 8×8 Skull Crushers

***Use a 3s sec eccentric phase on all lifts
***start light and rest just long enough for your partner to go (approx 30s)