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

    Friday, April 28, 2017

    KXN CrossFit

    Strength:

    Strict Press
    5×75%, 3×85%, 1+x95%

    WOD:

    Partner WOD – 5 rounds each
    You Go/I Go Style
    6 clusters (135/93)
    12 T2B
    200m Run

    #KODAJacked

    A1) 3X10/10 Banded Chops (Low to High)
    A2) 3X20 Candle Sticks
    A3) 3X60s Weighted Plank

    B1) 3X10/10 Banded Chops (High to Low)
    B2) 3X15 Weighted Situps
    B3) 3X10 Strict T2B

    C1) 3X10/10 Landmine Row and Press
    C2) 3X 20 V-Ups

    3 Rounds
    AB 3 min
    start at 65% and increase cals every round
    1-3 Legless Rope Climbs