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

Saturday, May 26, 2018

Strength:

A) EMOM for 8 Sets
1 Snatch High Pull +
1 Hang Power Snatch (above knee) +
1 OHS
@ ~60% of 1RM
B) Every 45 Sec for 8 Sets:
1 Snatch High Pull +
1 Hang Squat Snatch (above knee)
@ ~65% of 1RM

WOD:
C) Regional Individual Event 4
2 rounds of:
10 snatches (175 / 125)
12 Bar Facing Burpees
Then, 2 rounds of:
10 snatches (115/75)
12 Bar Facing Burpees

Time cap: 9 minutes

15 min AMRAP
In any order, do 12 reps of each:
Jumping squats
Pull-ups
Hi/Low planks
Cals on rower
Burpees over rower

10 min. AMRAP
10 SB
10 SB lunges
10 TTB
200 m. Run/Row

TABATA:
4 sets – AB or Row sprint
4 sets – V-ups on tower

A1) 3X15-20 DB Squats
A2) 3X5-10 DB Push Press

B) 30 Reps of each
Bar Dips and Strict Pullups
*scale up or down so max reps/set are 3-6

FINISHER: GLUTE Drop Sets
2X30 Banded & Weighted Hip Bridge (45/25)
2X30 Banded Hip Bridge
2X ME HIP BRIDGE! (Chase the PUMP)
Rest 2-3min between sets

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