KODA SHOULDER WARM UP

STRENGTH

1 Power Snatch Every 30 Seconds (80% 1 Rep Max or Add 5-10 From Last Week)

WOD

30 Wall Ball Shots - 30 Chest to Bar Pull Ups - 30 Pistols - 30 Dumbbell Snatches

MOBILITY

Hip Flex Plus Internal Rotation

COMPETITOR WOD

MEDIUM INTENSITY

5 Rounds

3 Hang Snatch Pulls

15 Double Unders

HIGH INTENSITY

21-15-9

Deadlift (50% 1 Rep Max)

Box Jumps

LOW INTENSITY

5 Rounds

8 Band Pull Aparts

8 Poor Man Glute Hams

Endurance WOD

COMPETITOR WOD

All classes are cancelled tonight.  Stay safe and go hug your loved ones.

KODA SHOULDER WARM UP

STRENGTH

6x3 Front Squats

2 High Box Jumps

WOD

10 Minute AMRAP

Row 1000m

AMRAP CINDY with Time Remaining

(5 Pull Ups, 10 Push Ups, 15 Squats)

MOBILITY

Hip Flex plus Internal Rotation

COMPETITOR WOD

STRENGTH

5x5 Bench Press

WOD

Vets-2 Person Team WOD (only 1 person working at a time)

Rooks-3 Person Team WOD (only 1 working at a time)

200 Double Unders

150 Sit Ups

100 Dumbbell Ground to Overhead

150 Sit Ups

200 Double Unders

MOBILITY

Lax vs Scapula

Roller vs Lats

MEDIUM INTENSITY

5 Rounds

3 Hang Power Snatch (above knee) + Overhead Squat

20 Double Unders

10 Band Pull Aparts

HIGH INTENSITY

5 Rounds

Start of Every Minute: 10 Kettlebell Swings

From 30-50 Seconds: Hold Chin Above Bar

Then, 5 Burpees Every 30 Seconds for 5 Minutes

LOW INTENSITY

5 Rounds

3 Jerk Push Unders

8 Ring Dips

COMPETITOR WOD

KODA SHOULDER WARM UP

STRENGTH

7x2 High Bar Back Squat (at 85%+) + 1 High Box Jumps

WOD

60 Double Unders

3 Power Cleans @ 60% 1 Rep Max

30 Wall Ball Shots

6 Power Cleans

15 Toes to Bar

9 Power Cleans

15 Toes to Bar

6 Power Cleans

30 Wall Ball Shots

3 Power Cleans

60 Double Unders

MOBILITY

Spike vs Psoas

Roller vs IT Bands

COMPETITOR WOD

ENDURANCE WOD

MEDIUM INTENSITY

5 Rounds

8 Poor Man Glute Hams

3 Snatch Pull Unders

HIGH INTENSITY

"Jackie"

Row 1000m

50 Thrusters (45/33)

30 Pull Ups

LOW INTENSITY

5 Rounds

8 Prone/Plank Transitions

8 Ball Slams

COMPETITOR WOD

Koda Shoulder Prep

Strength:

1 Power Snatch every 30 Seconds for 5 minutes

80% of 1 rep max

WOD:

6 X 70 Meter Hill Sprints

plus 5 Jumping squats

Start every 90 seconds

MOB:

LAX vs. Hamstrings

Spike vs. Pec

COMPETITOR WOD

ENDURANCE WOD

We will now offer 9:15 AM classes on Mondays, Wednesdays and Fridays starting tomorrow.

Medium Intensity:

3 Snatch Deadlifts plus scoop (slow and controlled)

6 Chest to bar pull-ups

High Intensity:

Partner Wod

5 Rounds

You-Go-I-Go

Run 200 Meters

30 Double Unders

15 Kettle Bells

10 Burpees

Low Intensity:

Tabata Abs

COMPETITOR WOD