Tuesday, November 27, 2018

Koda CrossFit

Strength:

A1) 5×10-15 DB Bench Press

A2) 5×10/10 Single Arm Rows

WOD:

Every 3 mins for 5 rounds

AB Sprint + 10 Burpees to Plate

Pro: 15/10cals

RX: 12/8cals

Sc: 9/6cals

Koda Jacked

A) 8×8 Rack Pull (Elevated DL, knee height)
B) 8×8 BB Floor Press
C) 8×8 Good Mornings
D) 8×8 SUPER Close Grip Bench (elbows IN)
E) 8×8/8 Kneeling DB Press
F) Pushups – 75 Reps in as few sets as possible

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