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, March 23, 2019

    Koda CrossFit

     

    WOD:

     

    A1) 5X 10 DB Bench Press
    A2) 5X 10 Bent Over DB Rows

    B1) 5X 20-30s L-Sit Hold
    B2) 5X 5-10 Poor Man Glute Hams

    C) 2 round Partner WOD
    530m Run (both partners)
    15 Synchronized Devils Presses (35/20)

    D)50 Band Assisted Pushups
    *goal is unbroken*

     

     

    JACKED:

    A) 5×5 Push Press

    B1) 4×8/8 KB Controllateral Lunge
    *one KB in front rack, one at suitcase
    B2) 4x60s Plank
    B3) 4×8/8 DB Curl-N-Press

    C) Every 2:30 for 6 sets
    12s Assault Bike SPRINT
    100% EFFORT