Tuesday, October 9, 2018

Koda CrossFit

Strength:

A1) 4×6 Seated DB Press
(build to a max)

A2) 4x400m Run @ conversational Pace

WOD:

C) 2K/1600 Row
E2MOM (including 0:00) do
7/5/3 Burpees Over the Rower
(Pro/RX/Sc)

Koda Jacked

A) 6×8 Front Squat
B) 6×8 DB Hang Power Clean
C) 6×8 Pull Ups (or Ring Rows)
D) 6×8/8 Weighted Lunges
E) 6×8/8 DB Rows
F) 6×8 DB Pull Overs
G) 6×8 BB Reverse Curls
H) 6×8/8 DB Iso Curls

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