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 6, 2019

    Koda CrossFit

     

    WOD:

    Team WODs (3/team)
    A) 10 min AMRAP
    Work Station: row 200m
    Rest #1: Plank Hold
    Rest #2: Athletic stance

    B) 10 min AMRAP
    Work Station: 20 Step Ups (24/20)
    Rest #1: Plate Pinch Holds
    Rest #2: Athletic stance

    C) 10 min AMRAP
    Work Station: 10 Burpees to Plates
    Rest #1: Squat Holds
    Rest #2: Athletic stance

     

     

    JACKED:

    A) 3x30s ON/30s OFF Assault Bike
    increase pace every set

    B1) 5×5 HEAVY DB Thrusters
    B2) 5×5 Good Mornings (3131)

    C) 4 rounds, rest 1:30 between rnds
    30s Assault Bike (tough pace)
    12 DB Deadlifts
    8 DB Push Press
    20/20m DB Contralatteral Carry