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 30, 2019

    Koda CrossFit

     

    Strength: 

    A) Skill Work – 10m EMOM
    1 Power Clean + 1 Push Jerk
    1 Hang Power Clean + 1 Spit Jerk

    WOD:

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

     

     

     

    JACKED:

    A) 4sets
    8 RDLs
    20s Chinup Hold
    B) 4 sets (try to go UB)
    15 Bent over DB rows
    10/10 Renegade Rows (no pushup)
    15 Double Hammer Curls
    2 min Rest

    C) 5 rounds:
    15sec Inverted Rows – 15sec rest