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 8, 2019

    Koda CrossFit

     

    Strength: 

    Skill Work: 10m EMOM
    1 Power Clean + 1 Push Jerk
    1 Hang Power Clean + 1 Spit Jerk

     

    WOD:

    Partner Karen + Helen
    150 WBS (split reps however)
    Then, 3 Rounds
    Run 400m (both partners)
    21 KBS (split reps however)
    12 Pullups (split reps however)

     

    JACKED:

    A) E2MOM for 5 sets
    3 Sotts Press + 3 OHS
    (most will do their sotts press in a power position)
    B) 3 sets – starting every 5 min (sub to make sets UB)
    5 Deficit Strict HSPUs (6/4″)
    5 Deficit HSPUs
    5 Strict HSPUs
    5 HSPUs
    15 Banded Peck Flys
    C) 1:30s 1Arm Hang (sub 1arm Ring Row Hold… arm straight)
    Alternate hands every 5s w/o coming off the bar