Koda CrossFit Native

405-397-3202

8037 NW Expressway

Oklahoma City, OK 73162

Koda CrossFit OKC

405-623-9814

228 NW 60th St

Oklahoma City, OK 73118

Koda CrossFit Norman

405-888-1752

1210 McGee St.

Norman, OK 73069

Workout of the Day

Monday, September 25, 2017

Koda CrossFit Native

Strength:

A) 3X5 Shoulder Press (add 2.5# from last week or DELOAD)
B) 3X5 Back Squat (add 5-10# from last week or DELOAD)

WOD:

“Grannie” – Grace + Annie
10,8,6,4,2 G2OH (135/93)
50,40,30,20,10 Double Unders
50,40,30,20,10 Situps

#KODAJacked

A) 3 rounds: 30/30m side shuttle + 5 Burpee + ME Jump
B) 4 rounds:
12 Incline Bench Press + 6 Weighted Y-Holds + 9/6 Cal AB
rest 1-2min
C) 8 min EMOM
Even: 20-30s HS hold
Odd: 20s ME Pullups
D1) 3X6/6 1-Arm Z-Press, rest 30s
D2) 3X6/6 DB Row, rest 30s

Schedule

Full Schedule

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