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, March 2, 2019

    Koda CrossFit

     

    WOD:

    A) 20min EMOM
    Min1: 30s AB (arms only) + 30s AB (legs only)
    Min2: 5/5 DB Windmill
    Min3: 30s Row (no legs) + 30s Row (normal)
    Min4: 20/20m SA Bottoms Up KB Carry
    Min5: 8 Candle Stick Get-Ups

    B)15min Partner AMRAP (alternating rounds)
    200m Jog
    1/1 DB Snatch
    ***add 1 rep every round
    RX: 70/50
    INT: 50/35
    SC: 35/20

     

     

    JACKED:

    A) Two Back Squat Waves

    5,3,1,5,3,1 Reps at 20×1 Tempo

    rest 2min between sets

     

    B1) 4×6/6 Split Atance KB RDLs

    B2)4×6/6 ¬†Front Foot Elevated Lunges

    (holding KB in Goblet Hold)

    B3) 4×6-12 Ring Shoulder Ts

    C) 12 min EMOM

    Even: 15/15s Side Star Plank

    Odd: 30s DB Curl-N-Press