Tuesday, November 6, 2018

Koda CrossFit

Strength:

A) EVERY 3 min for 5 sets
5-10 Weighted Chinups (build)
RIGHT INTO
20-30s HS Hold
(work freestanding)

WOD:

B) Tabata Clash (19:00)
Tabata Row (8x20sON/10s OFF)
Tabata Pushup
Tabata Squat
Tabata Situp
***Rest 1 min between exercises

Koda Jacked

A) 8×8 3″ Deficit Deadlifts
B) 8×8 Close Grip Bench
C) 8×8 KB Front Rack Lunges
D) 8×8 Seated Pin Shoulder Press (nose height)
E) 8×8 Poor Man Glute Hams
F) 8×8 DB Curl-n-Press

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