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, May 25, 2019

    Koda CrossFit

     

    Strength: 

    A) 12min EMOM:
    1 Power Snatch
    1 OHS
    1 Squat Snatch
    *start at 50% and build if CRISP… this is skill work

     

    WOD:

    B) 18min Partner AMRAP
    Alternating Rounds
    15/10 Cal Row/Ski
    10m Odd Object Lunge
    20m Odd Object Front Rack Carry

     

    JACKED:

    A) 8 rounds
    10s L-Sit/Tuck hold on parrallettes
    B) 5xKB Complex (each arm)
    5x 1Arm KB Situps
    1 TGU (up)
    5 KB Windmills

    C) E2MOM for 10:00 (5 Sets)
    Run 100m
    5/5 1Arm DB Thrusters
    Run 100m

    D) 400m KB Farmer’s Carry