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

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  • Koda Native
  • Koda Deer Creek
  • Koda Tulsa
  • Koda Iron View
  • Previous WOD Posts

    Monday, April 23, 2018

    Strength:

    A) Clean Complex every 90s (6 Sets) Start @ 60% and build if perfect
    1 Clean DL to Hips + 1 High Hang Squat Clean +
    1 Hang Squat Clean (above knee) + 1 HSC (below knee)

    WOD:
    B) Every 4 min for 5 rounds
    in 45s
    AB Cals (PRO:15/10, RX:12/8, SC:9/6)
    8 WBS
    ME T2B/TTR in time remaining

    Strength:
    A1) 7 Close Grip Bench Press
    A2) 4 x 7 Pullup Variation
    -Pullups, Partner Assisted or Sitting Banded Ring Rows
    *rest 45 sec between each

    WOD:
    3 Rounds
    30 sec Row
    30 sec DB Thrusters (Light)
    30 sec Air Squats
    30 Sec Plank Hold
    -3 Min rest-

    RUN/ROW 400 m.
    21 Pull-ups OR Jumping Pull-ups
    21 Box Jumps
    21 HSPU OR HR Push-ups
    RUN/ROW 400 m.
    15 Pull-ups OR Jumping Pull-ups
    15 Box Jumps
    15 HSPU OR HR Push-ups
    RUN/ROW 400 m.
    9 Pull-ups OR Jumping Pull-ups
    9 Box Jumps
    9 HSPU OR HR Push-ups
    RUN/ROW 400 m.

    3 ROUNDS: 30/30
    Jump Rope
    Squat Hold OR Wall Sit
    Russian Twists
    Hollow Rock Hold

    Competitor with Jenna:

    2 RFT:

    400m Run
    25 HRPU
    25 KBS
    400m Run
    25 Deadlifts
    25 Situps
    400m Run
    25 Air squats
    25 Box Jumps
    *Sub run for row
    Cash Out!
    4 Sets:
    20 Iron Crosses
    15 Candlesticks

    A) 10min @ EASY pace- warmup
    5/5 Sciatic Nerve floss
    5 jefferson curl- LIGHT KB
    10 Banded Good Morning
    10/10 Lateral Banded Walks
    200m Row

    B) Deadlift from blocks (barbell at knee height/slightly above)
    5×6 reps– GOOD FORM- weight not priority

    C1) 4×8 Banded Straight Arm Lat Pull Down
    C2) 4×8 Banded Pull Aparts

    D) 12min @ 70-80%
    10 WBS- Try to work lower depth if possible
    10/10 Russian Twist OR WB toss
    10m OH WB carry
    10m Goblet WB Carry
    5 burpees or incline/bench pushups

    ***1 WB will be used for ALL movements (minus the burpees)