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, September 7, 2018

    Strength:

    A) 3×5 Bench Press
    *2-5# more than last week
    B) 5×3 Power Clean
    *5-10# more than last week

    WOD:

    C) 3 rounds for time
    25/20 Cal Row
    20 T2B
    15 Box Jump Overs

    Slam Ball Skill work
    Jump Rope Skill Work
    Strength: 5 Sets Each
    A1) 5 TnG Deadlifts (perfect position)
    rest 10 sec
    A2) 10 Hip Bridges (5/5) Single or Double leg
    rest 2min
    *Sub KBS for Hip Bridges as needed

    12min Amrap (Follow-The-Leader)
    10 Slam Balls
    10 Ring Rows
    30 Jump Rope Singles
    *P1 does SB, P2 does SB, P1 does RR… etc

    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
    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)