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, October 25, 2019

    OPEN WOD 20.3

    21 deadlifts, 225 lb.
    21 handstand push-ups
    15 deadlifts, 225 lb.
    15 handstand push-ups
    9 deadlifts, 225 lb.
    9 handstand push-ups
    21 deadlifts, 315 lb.
    50-ft. handstand walk
    15 deadlifts, 315 lb.
    50-ft. handstand walk
    9 deadlifts, 315 lb.
    50-ft. handstand walk

    Time cap: 9 min.

    A) 4×8 BB Backsquat
    **Working on depth**

    B) 16 min. EMOM (30 sec. on/30 sec. off)
    Min 1- Step Ups
    Min 2- Plank Shoulder Taps/weight shifts
    Min 3- Slam Balls
    Min 4- Row/AB

    C) 10 min AMRAP: 2,4,6,8,etc…..
    WBS
    WB rotations
    Row/AB for Cals

    Finisher
    D1) 3X6 Jefferson Curls
    D2) 3X30s Corner Pec Stretch

    OPEN WOD 20.3

    21 deadlifts, 225 lb.
    21 handstand push-ups
    15 deadlifts, 225 lb.
    15 handstand push-ups
    9 deadlifts, 225 lb.
    9 handstand push-ups
    21 deadlifts, 315 lb.
    50-ft. handstand walk
    15 deadlifts, 315 lb.
    50-ft. handstand walk
    9 deadlifts, 315 lb.
    50-ft. handstand walk

    Time cap: 9 min.