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, May 13, 2019

    A) 5×5 Back Squat (70,75,80,80,80%)

    B1) 5×5 Strict Press (70,75,80,80,80%)
    B2) 5×5/5 Split Stance Banded Good Mornings

    C)TEAM CHIPPER (conga style)
    30/20 Cal AB
    15 Thrusters (115/75)
    25 T2B

    Air Squat Form Work

    Strength:
    A) 5 x 5 Back Squats @ (3/1/X/1)
    B) Build to a heavy/controlled 5 Rep Back Squat (perfect form)
    *Log heaviest weight

    Tester WOD #1:
    14 Min AMRAP:
    14 Heavy KBS
    14 Air Squats
    14 Sit Ups
    14 Box Step Ups

    15 MIN AMRAP:
    500/400 m. Row
    10 Burpee Box Jumps
    15 KBS

    15 MIN AMRAP:
    200 m. Run
    15 WBS
    10 Ring Rows

    Competitor with Jenna:

    Partner WOD- RX= w/ 20/14# Vest
    2 Rounds Through:
    400m Jog- Both Partners
    50 Toes Through Rings- split however
    500/400m Row Both Partners
    50 Burpee Box Step Overs 24/20″-split however
    1000m/800m Assault Bike- both partners
    8 Rope Climbs- Split however

    Rest 5 Min
    REPEAT 2 more rounds with NO VEST

    A) DB box Squat (hips slightly above parallel, DBs in each hand)
    4×8

    B1) DB Push Press
    4×5
    B2) Banded Pull aparts
    4×10
    B3) Tricep Pressdown (banded)
    4×10

    C) “Rested” Chipper
    500/400m row- rest 1 min
    30 WBS- rest 1 min
    30/30 Russian Twist- rest 1 min
    30 mini lunges w WB- rest 1 min
    20/14 cal AB