Wednesday, December 26, 2018

Koda CrossFit

WOD:

A) 5min AMRAP @ 65%
150/120m Row – 20 Double Unders – 10 WBS

B) 50 Dips in as few sets as possible

C) 5min AMRAP @ 75%
Ski or Bike 12/8 Cals – 20 Double Unders – 10 T2B

D) 50 Inverted Rows in as few sets as possible

E) 5min AMRAP @ 85%
Run 100m – 20 Double Unders – 10 Pushups

Koda Jacked

A) 4 sets to find 7RM Strict Press
B) 4 sets
10-15 DB Bench Press
10-15 Pushups
10-15 Banded Chest Flys
3 min Rest

C) Tabata Abs