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 5, 2019

    Koda CrossFit

    Strength:

    EMOM for 10 min
    3 Back Squats @ 30X1 Tempo
    65-70% 1RM

    WOD:

    PARTNER WOD
    530m Run (both)
    200 Double Unders
    50 KB Snatches (50/35)
    530m Run (both)
    100 Double Unders
    25 KB Snatches (50/35)

    ***split reps however but both partners must run

    Koda Jacked

    A1) 4×15 “Floorless” Deadlifts
    A2) 4x50m Double KB, Bottoms Up, Front Rack Carry

    B1) 4×5 Bent Over Cuban Presses
    B2) 4×5/5 Weighted Step Ups
    B3) 4x30s Boat Hold

    C) 200m Farmer’s Carry