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

    Saturday, June 9, 2018

    Strength:

    A1) 5X10/10 Single Leg Hip Bridge
    A2) 5X10/10 Side Plank Banded Row
    A3) 5X10 Partner Push Candle Sticks

    WOD:
    B) “Snatch & Run”
    Partner WOD – 12min CAP
    “you go/ I go style”
    20-18-16-14-12-10-8-6-4-2 Alt DB Snatch (RX: 70/50, SC: 50/35)
    Run 200m

    Partners!
    400 m. Run (both partners)
    Complete in any order:
    50 Air squats (Parter holds squat)
    50 Pushups (Partner holds plank)
    50 Partner WBS
    50 Partner WB Situps
    50 Partner Plank claps
    400 m. Run

    20 MIN AMRAP
    P1 – Row for cals
    P2 – 12-9-6:
    DB Burpees
    DB Front Squats

    NO COACH! On your own.

    A1) 3×10 Front Squats + 10 Back Squats
    * Quick transition
    A2) 3×15 Bent Over DB Row

    B1) 3×6/6 CONTROLLED Box Pistol
    B2) 3×15/15 SL Foot Elevated Hip Thrust

    C) 2 Rounds
    ME Strict Chinups (Goal 10+)
    10 Inverted Rows
    10 Prone Snow Angels