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, September 9, 2019

    Koda CrossFit

     

    Strength:

    A1) 5 x 1.1.1 Power Cleans- Build

    Rep 1: 2 sec pause at hips

    Rep 2: 2 sec pause above knees

    Rep 3: 2 sec pause below knees

     

    A2) 5×5/5 Side Plank Dumbbell Rotations @ 3131

     

     

    WOD:

    2 Rounds (24:00)

    1:00 Assault Bike

    78,74,or 70% Pace

    REST 5:00

    In 1:00: 5 G2O (165/110)

    plus MAX EFFORT C2B Pull-ups

    REST 5:00