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

    Wednesday, December 5, 2018

    A1) 4×7/7 RFE Split Squats
    “A2) 4×7 Bent Over ATYs
    (21 reps)”
    A3) 4x 14 Parrallette shoot-throughs

    B) MM Partner WOD – Jack
    20min AMRAP, alternating Movements
    10 S2OH (115/75)
    10 Deadlifts (115/75)
    10 Box Jumps STEP DOWN (24/20″)

    ***add 10# every 5min

    Handstand Hold/Wall Walk skill work
    Strength: 5 Sets Each
    A1) 1-3 Wall Walks (close to wall as possible) *scale up to HSPU
    rest 30 sec
    A2) 10 Bent Over DB Rows
    rest 30 sec
    A3) 10 Bicep Curls (5/5)
    rest 30sec

    WOD:
    3 Rounds through
    20 Sec Row Sprint
    rest 1:40
    15 sec ME Assault Bike
    rest 1:45
    ALL OUT!!

    30 MIN EMOM:
    MIN 1- Row for cals
    MIN 2 – 10 STRICT TTB + plank
    MIN 3 – Shuttle run w/3 burpees
    MIN 4 – 20 Ring rows
    MIN 5 – Squat Hold