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

    Monday, February 19, 2018

    Strength:

    A1) 6,5,4,3,2,1 Close Grip Bench Press
    A2) 6 BB Good Mornings + 6 BB Squats (done with bands around knees)

    WOD:

    BASELINE (pro version)
    Row 500m (Row 500m)
    40 Squats (Goblet 53/35)
    30 Situps (T2B)
    20 Pushups (HSPUs)
    10 Pullups (C2B)

    Strength Retest:
    Find 3RM Deadlift

    Tester WOD #2:
    6 Min AMRAP:
    15 Heavy Russian KBS
    12/9 Cal Assault Bike
    9 Burpees
    *Log Total reps

    15 MIN AMRAP
    5 strict press + 5 push press + 5 thrusters
    10 RDLs (5/5)
    15 ring rows

    15 MIN AMRAP

    3-6-9-12…
    Pushups
    Elevated split lunge (per leg)
    DB Burpees
    Situps
    * 250/200 m. row between rnds.

    Competitor with Jenna:

    Aerobic Base:

    25min Clock
    Ring Plank – 10 controlled breaths
    1 min AB
    100 Single Unders
    50 Walking Lunges
    1 min Row

     

    A) 8-10 min 30s on/off AB/Row

    B1) 4×8/8 Bent over DB row
    B2) 4×8/8 DB alt curl
    B3) 4x 5/5 Tempo DB ER

    C) 5 min AMRAP- 70%
    5/5 stepups
    10 WBS
    10/10 oblique crunches

    D) Barbell Back Squat
    4×6

    E) 5 min AMRAP
    5/3 cal AB
    10/10 WB Rotations
    10 Pushups