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, January 12, 2019

    Koda CrossFit

    Strength:

    A) EMOM for 8 min
    1.1.1 Power Cleans

    WOD:

    Partner WOD – 5 rounds each – You Go/I Go
    10 Burpees
    1-Arm OH KB Carry 15m (L)
    15 Russian KBS (70/53)
    1-Arm OH KB Carry 15m (R.)
    30 Double Unders

    Koda Jacked

    A) 5 Min AMRAP
    Max Effort Renegade Rows 50/35lbs
    1 rep =
    Push Up, Row Right, Push Up, Row Left

    B) EMOM x 20mins (5 sets)
    1st – 30-40sec Goblet Loaded Wall Sit
    2nd – Row 30sec @ tough effort
    3rd – 12-15 Straight Legged Sit Ups
    4th – 8 Dual Bicep Curl and Press