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 16, 2019

    Koda CrossFit

     

    WOD:

    12 Min Partner AMRAP

    (Follow the Leader Style)

    15/10 Cal Row

    10 Toes Through Rings

    1 Power Clean (245/155#)

    *Add 1 Power Clean every round

     

    B) 15 Min Partner AMRAP

    400m Run (both partners)

    20 Pushups + Partner Clap

    50 Partner WBS (alt reps)

     

     

     

    JACKED:

    A) 10-8-6-4-2

    KB Strict Press

    KB RDLs

    15s L-Sit Hold

     

    B) 10-8-6-4-2

    KB Front Rack Lunge (10=5/5)

    Strict Pull-ups

     

    C) 3 Rounds

    20m Bear Crawls

    5 Strict Toes Through Rings

    20 Plank Shoulder Taps

    40m HEAVY Front Rack Carry