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

    Thursday, May 9, 2019

    A) Shoulder Pre-Hab (3 rounds)
    10 Shoulder Pass Throughs
    30s OH DB/KB Hold
    60m Farmer’s Carry
    10 Ring Shoulder Ts

    B) 14min AMRAP @ 75% pace
    200m Run
    10m HS Walk (or 2 wall walks)
    20 Weighted Step-Ups (50/35, open style)
    1 T2B (+1/Round)

    ***Rest 2:00
    C) Repeat WOD going BACKWARDS
    *goal is to finish under 14:00

    Learn T2B/TTR
    4 Sets Each:
    A1) 10 DB Lunges or step ups(5/5), rest 10sec
    A2) 5-10 T2B or Toes Through Rings
    Rest 1 min between each set
    Partner WOD 17 Min:
    B) 7 min Partner AMRAP @ 75% Effort (Alternating Movements)
    Row 10 Cals – 10 Alt DB Snatches – 10 Walking Lunges or Step Ups
    rest 3 min
    C) 7 min Partner AMRAP @ 100% (Same as above)
    *Try to beat score

    Competitor with Toby:

    A) 7 Rounds @ 75% Effort
    200m Run
    7 C2B
    14 Walking Lunges
    7 T2B
    14 Air Squats
    Rest 30 sec Between Rounds
    B) 5 Rounds @ 85% Effort
    5 Thrusters 95/65#
    5 Push Press 95/65#
    5 Front Squat 95/65#
    10 GHD Situps
    10 GHD Back Extensions
    20 Box Step Ups 24/20″
    Rest 1 Min Between Rounds

    C) 3 Rounds @ 90%- All Rounds Equal
    15 Burpees
    15 Am KBS 53/35#
    30 DU
    30/25 Cal Row
    30 DU
    15 Am KBS 53/35#
    15 Burpees
    Rest 2 min Between Rounds
    **14 Min Cap including rest

    A) 10 min E2MOM
    25m sled drag (Slow and Controlled!!) INSIDE
    **Easy AB with remaining time**

    B1) 4×8 Tempo ring Row (2s hold at top, 2s lowering)
    B2) 4×10 Banded Pull aparts

    C) 10min E2MOM
    10-20m forward sled push (WALKING, CONTROLLED)
    **Easy Row with time remaining**

    D1) 4×10/10 Single Leg KB RDL
    D2) 4x20m 1 arm FC

    A) 4×8 Push Press with 2s hold at the top (build)
    B1) 3×8-12 DB Bench Press @ 3111
    B2) 3×8-12 Wide Grip Strict Pullups
    B3) 3×8/8 Renegade Rows
    B4) 3x30s Hollow Rocks

    C) 3 rounds
    30s Row (Hard Pace) – 30s Rest
    30s Side Plank (Left) – 30s Rest
    30s Side Plank (Right) – 30s Rest