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

    Tuesday, January 29, 2019

    A) 4×3 Snatch Balance + OHS
    B) 4×3 Snatch High Pulls

    C) 7min EMOM
    3 TnG Power Snatch
    (60-70% 1RM)

    D) ME Cal Row in 2 min
    REST 5 MIN
    E) 10,9,8,7,6,5,4,3,2,1
    Unbroken HSPUs (7:00 CAP)
    Pro: Strict
    RX: Kipping
    SC: True Pushups

    Structure/Strength Work
    A) 12 min EMOM
    1: 40m Farmer’s Carry
    2: 20s/20s Side Plank
    3: 30s ME Weighted Lunge (KB or DB)

    B1) 4×5- Close Grip Bench Press (21X1)
    B2) 4×6/6 Heavy DB Row

    C) 12 min EMOM
    1: 30s Pushups
    2: 30s AB
    3: 30s Wall sit

    Competitor with Toby:

    A) 15 Min EMOM:
    Min 1: 5/3 Ring MU + 5 Toes Through Rings
    Min 2: 50 DU
    Min 3: 15/10 Cal Row
    B) 15 Min EMOM:
    Min 1: 15 Bench Press 135/95#
    Min 2: 2-4 Rope Climbs
    Min 3: 15/10 Cal AB
    C) 12 Min EMOM:
    Odd: 15-20 WBS 20/14#
    Even: 15-20 Am KBS 53/35#
    *goal is powerful but sustainable number

    A) 5×3 Backsquat (3s lowering)
    B) 4 rounds
    5 push ups
    10 step ups
    15 DB Thrusters

    C) 8 min AMRAP
    8/6 cal row
    8 Air Squats
    8 Banded Crunches
    8 Tri PD

    A1) 3×8 Glute Bridge DB Press (30X0)
    A2) 4×8 Bent Over DB Row (20X2)

    B1) 3×10 Banded Face Pulls
    B2) 3×30-45s Ring Plank Hold

    C) 4 Rounds, rest 2:00 between rounds
    50s Wall Sit
    12 Pushups (20X1 Tempo)
    6/6 Alternating DB Snatch