Tuesday, September 18, 2018

Koda CrossFit

Strength:

A) 3×5 Press
*2-5# more than last week

B) 5×3 Deadlift
*build so last set is 5-10# more than las week

WOD:

6 rounds – In 1 min complete
10 HSPUs
35 Double Unders
10 WBS
REST 1 MIN

Koda Jacked

WOD:

A1) 20,18,16,14,12,10 Weighted Hip Thrust, no rest
A2) 15 Bench Reverse Hypers, rest 2-3min

B1) 3X8/8 HEAVY Renegade Rows
B2) 3X15 Banded Peck Flys

15min EMOM (5 rounds)
Min 1: 5-10 V-Ups on Rower
Min2: 10 HEAVY WBS
Min 3: 5/5 1Leg Hamstring Curl with WallBall