Koda CrossFit Norman

405-310-4047

1210 McGee St.

Norman, OK 73069

Koda CrossFit OKC

405-623-9814

Koda CrossFit Native

405-397-3202

Koda CrossFit Deer Creek

405-757-7114

Workout of the Day

Friday, July 20, 2018

Strength:

A) Hardcore Mobility Session
B) Find 1RM OHS

WOD:
C) Reverse Tabata Mash Up – 4 Rounds
ME Strict Chinups in 10s/ 20s Rest
ME Pushups in 10s/ 20s Rest
ME Shoot Throughs in 10s/ 20s Rest

Teach Push Jerk/Split Jerk
Strength: 6 sets
3 Push Jerks/Split Jerks (2 sec pause at catch)

WOD:
15-12-9
DB Push Press
Row/AB Calories
*4 min Cap
Rest until 9:00 then:
12-9-6 of:
DB Push Press
Row/AB Calories
*4 min cap

TBA

Retest Workout #1
Warm Up: Agility ladders and mobility work
Skill Review: Russian Kettlebell Swings and Jumping Pull Ups
Workout:
“Helen”
3 Rnds
400m run (row if it’s too hot)
21 rkbs
12 jumping pull ups
Game!

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