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 23, 2019

    Koda CrossFit

     

    WOD:

    A) 20 Min EMOM
    Min 1: Easy Single Unders
    Min 2: 20m HS Walk
    (sub 3 wall walks)
    Min 3: Assault Bike @ 65%
    Min 4: 20s/20s Side Planks
    Min 5: 30m/30m KB Mixed Grip Carry (FC + Front Rack)

    B) 14min Partner AMRAP
    In 1:00 – 30 Dus + ME Burpees
    1:00 Rest
    *During Rest: 1 Thruster
    *ONE attempt ONLY
    *Score = Total Points
    Burpee = 1 Point
    Every 10# Thrustered = 1 Point

     

     

    JACKED:

    A) Two Front Squat Waves

    5,3,1,5,3,1 Reps at 20×1 Tempo

    rest 2 min between sets

     

    B1) 3×8 Good Mornings

    B2) 3x 30/30s Star Plank

     

    C1) 3x 10/10 DB Front Rack Lunges

    C2) 3x60s Ring Plank Hold

    C3) 3x 10/10 Single Arm DB Curls