Tuesday, October 30, 2018

Koda CrossFit

Strength:

A1) 10! Seated DB Press (build to a heavy)
A2) 10x Row 150/120m @ conversational Pace

WOD:

B) 4 rounds
30s Alt DB Snatches
30s Pushups
30s Air Squats
30s Boat Hold
2 min rest

Koda Jacked

A) 8×8 Front Squat
B) 8×8 Pull Ups (or Ring Rows)
C) 8×8/8 Weighted Lunges
D) 8×8/8 DB Rows
E) 8×8 DB Pull Overs
F) 8×8 BB Reverse Curls

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