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, August 4th, 2018

    Koda CrossFit

    Strength/Skill:

    A) MU Transition Practice

    B) 12min EMOM (4 rounds of each)
    min1: ME Dus in 30s
    min2: 15 Hollow Rocks + 5 MU Transtions
    min3: 15 BB Good Mornings

    WOD:

    C) 16min Partner EMOM (alternate rounds)
    In 60s:
    150/120m Row
    ME Hang Power Cleans w/ remaining time (135/93)

    Koda Jacked

    WOD:

    A1) 4X10-12 1&1/4 Incline Bench, Rest 1 min
    A2) 4X 10 Bent Over DB Rows, no rest
    A3) 4X15 DB RDLs, Rest 1 min

    B) 5 Rounds (NOT FOR TIME)
    5-10 1Arm Ring Rows (ea)
    50m HEAVY Sled Pull/Push
    *if you can run it is too light