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

    Tuesday, September 10, 2019

    A) 4x 4.4.4 “Drop Set” Bench
    4 reps @ 80-90%
    4 reps @ 10-30# lighter
    4 reps @ 10-30# lighter

    EMOM for 18min (6 sets)
    Min1: 12/8 Cal Row + ME DUs
    Min2: 30s Plank + ME DUs
    Min 3: 6 Burpee Step Overs
    plus ME DUs
    *Score is lowest set of DUs
    in ANY round

    Skill: DB Snatch Work

    Strength:
    Strength: Build to heavy:
    3 High Hang Power Snatch w/ 2 sec pause at catch

    Partner WOD: “You-Go-I-Go”
    7 Minute AMRAP @ 75% effort
    8 BW Walking Lunges (4/4) or 8 Air Squats
    8 Alternating DB Snatches (4/4)
    8 Abmat Situp
    Rest 2 Min
    7 Min AMRAP (Try to beat score)

    A) 8 min E2MOM
    8 Slam Balls
    ***during Rest: row @ 65% pace

    B) 8 min E2MOM
    6/6 1Arm KB Press (KBs in both hands) + 12 Band Pull Aparts
    ***during Rest: bike @ 65% pace

    C) E3MOM 9 min
    8-12 Bar Rows + 10-15 Banded Pulldowns
    ***during Rest: Brisk walk/jog@ 65% pace

    D) Death by Tempo Ring Row