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, February 2, 2019

    Koda CrossFit

    Strength:

    A) 10min EMOM: Complex
    1 Power Clean
    1 Push Jerk
    1 Hang Squat Clean
    1 Split Jerk
    *start at 50% 1RM & build*

    WOD:

    B) Partner WOD
    5 rounds each
    Row 250/200m
    10 Burpees Over Rower
    10 T2B

    Koda Jacked

    A1) 3×5 Kang Squats
    A2) 3×10 HEAVY BB Glute Bridges

    B) 3×3 Back Squats (31X1)

    C) 4 sets, Stating Every 4:00
    30s Plank Hold
    8/8 Suitcase DB Deadlift
    5/5 Single Arm DB Push Press
    15/15m Waiter’s Walk