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, July 20, 2019

    A) 10min EMOM
    Clean Complex
    1 Clean DL
    1 High Hang Clean Pull
    1 Hang Power Clean
    1 BtK Power Clean

    B) 17:00 Parnter AMRAP
    “Alternating Movements”
    200m Run
    50m Goblet Carry (70/53)
    15 Toes Through Rings

    TEAMS OF 2 or 3:
    1 Partner on either Rower or AB at all times!
    Complete 100 reps of all of the following!
    WBS
    Deadlifts
    Push Press
    Wtd. Step-ups
    Sit-ups
    THEN:
    Complete 100 Burpees total
    (partners must hold plank)

    FINISHER!
    3 ROUNDS:
    200 m. run + 10 KBS + 10 TTB

    A) HS Skills
    a. 3 x 30s Hollow Body – rest 0:30
    b. 3 x 30s Hollow Plank – rest 0:30
    c. 3 x 30s Freestanding Headstand – rest 1:00

    B) Absolute Pressing Strength:
    a. 3 x 7 1+1/2 DB Shoulder Press – no rest
    b. 3 x ME Strict Push-ups – rest 2:30

    C) OH Stability
    a. 4 x 75m Double DB Carry – rest 1:30 btw. efforts
    i. 1 st 25m: Left Arm OH, Right Arm at FR
    ii. 2 nd 25m: Right Arm OH, Left Arm at FR
    iii. 3 rd 25m: Both Arms OH