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 28, 2018

    Strength:

    A1) 3X 10 Chest Supported ATYs
    A2) 3X 10 Hollow Rocks

    B) 7 min HS Hold/Walk EMOM

    WOD:
    C) 17min Partner AMRAP – Altnerate Movements
    50 Double Unders
    10 Burpees to 6″
    20 Odd Object Walking Lunges (50/35)

    10 MIN EMOM: 5 each
    MIN 1 – 30 sec. goblet squat hold (w/KB)
    MIN 2 – 12 Burpees AFAP!!! (as FAST as possible)

    20 MIN AMRAP:
    20 Weighted lunges (10/10)
    20 DB Snatches (10/10)
    20 DU (40 SU)
    20 Pushups
    20 Situps
    Run/Row 200 m.

    A1) 3×20 DB Squats
    A2) 3×10 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: 2 GLUTE Drop Sets
    1X30 Banded & Weighted Hip Thrust (45/25)
    1X30 Banded Hip Thrust
    1X ME HIP THRUST! (Chase the PUMP)
    Rest 2-3min between sets