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

Tuesday, July 17, 2018

Koda CrossFit

Strength:

A) 15min EMOM
Min 1: 7-10 Bent over A-T-Ys
Min 2: 15/15 1Leg Hip Bridge
Min 3: 30-50 DUs

WOD:

B) 1 Time Through – Recovery Focussed
150/100m Row SPRINT
200m Recovery Jog
150/100m Row – 400m Jog
150/100m Row – 600m Jog
150/100m Row – 800m Jog
150/100m Row – 600m Jog
150/100m Row – 400m Jog
150/100m Row – 200m Jog

KODA Jacked

WOD:

A1) 2×10-15 DB Bench Press (20X1) + 15-20 “no rep” pushups
Rest 60s
A2) 2×10-15 DB Hex Press + 15-20 “no rep” pushups
Rest 60s

B1) 4×8 DB Row (2222)
B2) 4×10-15 Banded Lat Pulldown

C1) 4×20-30s HS Hold Negative
C2) 4x30s Superman Hold Flutter Kicks

Finisher:
30 Rear Delt Flys
30 Jump Squats
30 Lateral Raises

Monday, July 16, 2018

Koda CrossFit

Strength:

A) 4-6 Sets Warm Up:
1 Snatch High Pull +
1 High Hang Power Snatch +
1 Hang Squat Snatch (below knee)

WOD:

B) Find 1RM Snatch
C) Find 1RM Strict Press

Assault Bike Test (1:00 CAP)
Pro: 50/35 Cal
RX: 40/25 Cal
SC: 25/15 Cal

Saturday, July 14, 2018

Koda CrossFit

WOD:

A) 7min Partner AMRAP @ 70% (Alternating Movements)
Run 100m w/ Slamball
16 1-Arm KBS
8 Slam Ball Clean + Slam Ball

B) 7min Partner AMRAP @ 80% (Same as above)

C) 7min Partner AMRAP @ 90% (Same as above)
***rest 5 min between A,B, and C
*** Scores should increase!

D) Tabata ABS – Coaches Choice

KODA Jacked

WOD:

A) 4X12 Kang Squat (31X1)
r2min

B1) 3 x 8/8 BB Reverse Lunges
B2) 3 x ME in 30s Ring Rows (tough version)

C) 10!
One Arm DB Push Jerk – Left
10m Farmer’s Walk – L
One Arm DB Push Jerk – R
10m Farmer’s Walk – R

Finisher:
Accumulate 45-60sec/side
Starfish Plank (scale up to weight in free hand)

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