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Koda CrossFit Iron View

630-292-0725

740 S Pierce Ave #5

Louisville, CO 80027

Koda OKC

Oklahoma City, OK

OKC

Koda Native

Bethany, OK

Koda Norman

Norman, OK

Koda Tulsa

Tulsa, OK

Other Koda Locations

  • Koda OKC
  • Koda Native
  • Koda Norman
  • Koda Tulsa
  • Previous WOD Posts

    Thursday, 4/25/19

    A1) 4×3 OHS (3s hold at the bottom)
    A2) 4×10 Banded Face Pulls
    B1) 4×3 Snatch Balances (3s hold at the bottom)
    B2) 4×5/5 Side Plank DB Rotations

    5 rounds, each for time
    (20:00 CAP)
    8 Hang Power Snatches- Below Knee (115/80)
    Run 400m
    5/3 Ring MUs ***
    ***or 5 burpee C2B

    Oly Class @ 6PM:

    A1) 4 sets
    1.1.1 Power Clean
    *build to a heavy
    A2) 4×8 Banded KBS
    *Heavy/Powerful

    B) 3×3 Push Jerks
    2 second hold at the CATCH
    *build to a heavy

    C) in 15min
    Build to a HEAVY C&J

    D) 3×3 Clean High Pulls
    60-70% 1RM