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, June 1, 2019

    Koda CrossFit

     

    Strength: 

    A1) 5X 5/5 Powell Raise @ 30X1
    A2) 5X 5/5 Lateral Step Ups
    A3) 5X 3 Snatch Balance

     

    WOD:

    B) Partner WOD – 4 rounds – Conga Line Style
    Row 30/20 Cals
    20 Burpee Step Overs (24/20)
    20 Inverted Rows

     

    JACKED:

    A1) 4x 8/8 Goblet Lunges – BUILD
    A2) 4×20-30s L-Sit/Tuck on parrallettes
    A3) 4×10/10 Single Leg Glute Thrust

    B) 4×4 OHS @ 3311 Tempo

    C) 3 rounds for time
    Row 1K/700m
    10/10 1Arm DB Push Press (50/35)
    Sled Push 50m (heavy but no stopping)
    Rest 1:00