Koda CrossFit OKC

405-623-9814

228 NW 60th St

Oklahoma City, OK 73118

Koda CrossFit Native

405-397-3202

Koda CrossFit Deer Creek

405-757-7114

Koda CrossFit Norman

405-310-4047

Workout of the Day

Saturday, May 19, 2018

Koda CrossFit

WOD:

A) 6min Partner AMRAP (Alternating Movements)
10 Goblet Squats 5/5 1Arm KBS
10/10m 1Arm Waiter’s Walk (doesn’t increase)

B) 3X5-10 Poor Man Glute Hams

C) 6min Partner AMRAP -12 Reps

D) 3X20-30s Wall Presses

E) 6min Partner AMRAP – 14 reps

KODA Jacked

WOD:

A1) 3×15 Back Squats (21X1)
r60s
A2) 3×15 Supinated Grip BB Row

B1) 3×10/10 KB/DB Front Rack Rev Lunge
B2) 3×5 Glute Bridge V-Walkouts

C) 2 Rounds
ME Strict Pullups (Goal 10+)
10 Inverted Rows
10 Prone Snow Angels

Finisher:
3×5/5 Lateral Slam Balls
3×15/15 1-Arm DB Calf Raises

Friday, May 18, 2018

Koda CrossFit

WOD:

A) 3 HH Power Cleans (55%) Every 45 Sec for 8 Sets

B) Every 30 Sec for 10 Sets:
“1 Hang Power Clean (above knee) + 1 Hang Power Clean (below knee) (65% of 1RM)”

C) 1 Power Clean (70%) Every 20 sec for 5 min (15 Reps)

D) 35/20 Cal AB Sprint
Rest 4:00
35/20 Cal Row Sprint

Thursday, May 17, 2018

Koda CrossFit

Strength:

A) 3, 2, 1, 3, 2, 1 Front Squat
“Start at 75% Second Wave heavier than first”

WOD:

Partner WOD – 5 rounds
15-12-9-6-3 Bench Press w/Pause (185/105) – Each
Run 400m (must stay together)

KODA Jacked

WOD:

A1) 4×10 KB DL (21X1) + 10m FW
A2) 4×10/10 Banded Quadruped Bird Dogs
r2min

B) 8min EMOM
5-10 Parallette Shoot Throughs
10s Parallette L-Sit

C1) 4×15+ Heel Elevated Goblet Squat Pulses (no bounce)
C2) 4×5 3-Way Straight Leg Fire Hydrants (15 reps)

Finisher: 10! Tricep Press Downs
Start Set Every 30s

All WOD Posts