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, December 29, 2018

    Koda CrossFit

    Strength:

    15min EMOM (5 rounds)
    min1: 5-10 HSPUs
    min2: 10 Candle Sticks
    min3: 5-10 Wide Grip Strict Pullups

    WOD:

    Every 4 min for 20 min
    (5 sets)
    10 Slam Balls
    Assault Bike SPRINT
    Pro: 15/10 Cal
    RX: 12/8 Cals
    Scaled: 9/6 Cals

    Koda Jacked

    A) 4sets
    8 RDLs
    20s Chinup Hold
    B) 4 sets (try to go UB)
    15 Bent over DB rows
    10/10 Renegade Rows (no pushup)
    15 Double Hammer Curls
    3 min Rest

    C) 5 rounds:
    15sec Inverted Rows – 15sec rest