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, July 7, 2018

    Koda CrossFit

    Strength:

    A) 10min to Find 1RM Cluster

    B) Thruster Drop Sets:
    No Pauses!!!
    1x ME @ 80% of A
    1x ME @ 65% of A
    1x ME @ 50% of A

    WOD:

    C) 2K/1600 Row
    E2MOM (including 0:00) do
    Pro: 5/3 Muscle Ups
    RX: 3/1 Bar Muscle Ups
    SC: 9/6 Pullup variation

    KODA Jacked

    WOD:

    A1) 4X10 Back Squat (31X1) + 10 WBS, rest 1 min
    A2) 4X10-15 DB Peck Flys, rest 1 min

    B1) 4×8/8 Front Rack KB/DB Lunges, rest 1 min
    B2) 4X8/8 Ring Body Saws, rest 1 min

    C1) 3X 21s BB Curls, rest 1 min
    C2) 3X 10 3-Direction Glute PUMP (30 reps/leg), rest 1 min

    FINISHER:
    2X10 Prone Snow Angels
    2X15/15 Anchored Russian Twists – HEAVY