Tuesday, October 23, 2018

Koda CrossFit

Strength:

A1) 4×8 DB Bench
(Have a spotter)
A2) 4×2:00 Shuttle Run @ conversational Pace

WOD:

A) Run 800m (or 530)
B @ 5:OO) 3 min to get 40 Burpees + 40 WBS (broken up however)
C @10:00) Row 800m/600m
D @ 15:00) 3 min to get 40 Slam Balls + 100 Double Unders (broken up however)

Koda Jacked

A) 8×8 Strait Leg RDL
B) 8×8 DB Bench
C) 8×8/8 Split Squats (Rear Foot Elevated)
D) 8×8 Strict Press
E) 8×8 Poor Man Glute Hams
F) 8×8 Delt Raises

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