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 19, 2019

    Koda CrossFit

    Strength:

    A) 6,5,4,3,2,1 Deadlift
    Build but reps only count if you are able to maintain COMPLETE eccentic control

    WOD:

    Partner WOD – 4 rounds each
    Alternating Rounds
    Row 250/200m
    (Partner Holds Slam Ball in Font Rack)
    20 slam balls
    (partner holds plank)

    Koda Jacked

    A) 8,7,6,5 DB Z Press (build)

    B1) 3×8 DB Bench Press (31X1)
    B2) 3×4-8 Bar Dips (21X1)
    B3) 3×8/8 Single Arm DB Row

    C) 4 Rounds
    60sec Assault Bike @ 75%
    10 Dumbbell Deadlifts (Heavy for you)
    30m Quadruped Crawl
    50 Double Unders
    Rest 2min Between Rounds