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 26, 2019

    Koda CrossFit

     

    WOD:

    **BIG BEN POKER WODs**

    A) 10min Partner AMRAP
    alternating movements
    2-4-6-8-10-12 reps of
    T2B
    Calorie Row
    Box Jumps (step down)

    B) Partner WOD 10min AMRAP: alternating minutes
    Buy IN: 5 DL – 5 HPC – 5 S2OH
    THEN, ME Dus

    C) Partner WOD (30-20-10 reps split however)
    HEAVY WBS
    Cal Ski or Bike

     

    Koda Jacked

    A1) 4x 8-12 Incline DB Press
    RIGHT INTO
    8-12 Parrallette Pushups
    A2) 4×8-12 Chest Supported Rows with 2 sec hold at the top

    C) 4 Rounds for QUALITY
    Row 300/250m
    10 DB Deadlifts
    5 DB Strict Press
    5 DB Push Press
    20m DB Bear Crawl
    Rest 2:00 between sets