Koda CrossFit Norman

405-310-4047

1210 McGee St.

Norman, OK 73069

Koda CrossFit OKC

Oklahoma City, OK

OKC

Koda Native

Bethany, OK

Koda Deer Creek

Edmond, OK

Koda Tulsa

Tulsa, OK

Koda Iron View

Lafayette, CO

Other Koda Locations

  • Koda OKC
  • Koda Native
  • Koda Deer Creek
  • Koda Tulsa
  • Koda Iron View
  • Previous WOD Posts

    Friday, May 18, 2018

    Strength:

    A) 3 HH Power Cleans (55%) Every 45 Sec for 8 Sets

    B) Every 30 Sec for 10 Sets:
    “1 Hang Power Clean (above knee) +
    1 Hang Power Clean (below knee)
    (65% of 1RM)

    C) 1 Power Clean (70%) Every 20 sec for 5 min (15 Reps)

    WOD:

    35/20 Cal AB Sprint
    Rest 4:00
    35/20 Cal Row Sprint

    Teach Back Squat Bailing

    Strength Retest:
    Find 3RM Back Squat

    Tester WOD #1:
    12 Min AMRAP:
    12 Air Squats
    12 Hand Release Pushups
    12 Sit Ups
    12 Box Step Ups

    A) 15 min EMOM
    1: 5-10 bar rows
    2: 8 Sumo Good Mornings
    3: 5/5 DB ER

    B) 6 min AMRAP 60-70%
    6/6 lateral stepups
    6 goblet squats
    6 RKBS
    rest 2-3 min

    C) 6 min AMRAP 80%
    10/10 Step ups
    10/10 WB toss to wall
    10 DB Push Press