Koda Tulsa

1141 S Frankfort Ave

Tulsa, OK 74120

Koda OKC

Oklahoma City, OK

OKC

Koda Native

Bethany, OK

Koda Norman

Norman, OK

Koda Iron View

Lafayette, CO

Other Koda Locations

  • Koda OKC
  • Koda Native
  • Koda Norman
  • 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