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

    Saturday, April 13, 2019

    Koda CrossFit

     

    WOD:

    A) 15min EMOM
    Min1: 12 Chest Supported Rows
    Min2: 6/6 Contralateral Deadbugs
    Min3: 20-30s HS Hold

    B) Partner WOD – 4 rounds each
    Alternating Rounds
    Row 250/200m
    (Partner Holds BB in Font Rack)
    20 Hang Power Cleans (Below Knee) 95/65
    (partner holds plank)

     

     

    JACKED:

    A) 5×5 Push Press

    B1) 4×8/8 KB Front Rack Lunges
    B2) 4x60s Ring Plank
    B3) 4×8/8 DB Curl-N-Press

    C) Every 2:30 for 6 sets
    12s Assault Bike SPRINT
    100% EFFORT