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, September 8, 2018

    Koda CrossFit

    Strength:

    A) 6min EMOM
    3-5 WEIGHTED pull-ups

    WOD:

    B) 30min Partner AMRAP – Alternating Movements

    200m Run

    20Burpees to Plate
    30 AbMat Situps
    20 DB Thrusters (50/35)
    20 Renegade Rows (10/10)

    Koda Jacked

    WOD:

    A) 9 min EMOM (3 sets of each)
    Min 1- 15-30s Starfish Hold – Left
    Min 2- 15-30s Starfish Hold – Right
    Min 3- 12 Alt Hang DB Snatches (HEAVY)

    B) 10! UNBROKEN True Pushups
    7min CAP (be smart about your scale and pace)

    C) 5 rounds, for Quality
    40m Heavy Sled WALK