Koda Tulsa

1141 S Frankfort Ave

Tulsa, OK 74120

Koda OKC

Oklahoma City, OK

OKC

Koda Native

Bethany, OK

Koda Norman

Norman, OK

Koda Deer Creek

Edmond, OK

Koda Iron View

Lafayette, CO

Other Koda Locations

  • Koda OKC
  • Koda Native
  • Koda Norman
  • Koda Deer Creek
  • Koda Iron View
  • Previous WOD Posts

    Monday, November 2, 2020

    Koda CrossFit

     

    Strength:

    A1) 3 x ME Back Squats in 30s @ 55% of 1RM

    A2) 3 x 8/8 DB Plank Passes

     

    B1) 3 x 20 Weighted Hip Thrusts

    HEAVY! 1s Pause at the top

    B2) 3 x 1.1.1 Hips to Bar

     

    WOD:

    C) 8 Rounds Partner WOD

    ”Alternating Rounds”

    8 Burpee Box Overs (24/20)

    Bike 800/600m

    5/3 Burpee Bar MUs