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 4, 2019

    Koda CrossFit

    Strength: 

    A) 10min EMOM: Snatch Complex
    1 Snatch Deadlift
    1 High Hang Power Snatch
    1 Power Snatch

     

    WOD:

    B) Partner WOD: “Follow the Leader” Style
    Round 1: 50 WBS + 20 Step Ups
    Round 2: 30 Burpees + 20 Step Ups
    Round 3: Row 500/400m + 20 Step Ups
    Round 4: 150 Double Unders + 20 Step Ups

     

    JACKED:

    A1) 4×5/5 Front Foot Elevated Weighted Lunges – Back Rack
    (build)
    A2) 4xKB Complex (each arm)
    3x 1Arm KB Situps
    1 TGU (up)
    3 KB Windmills

    B1) 5×3 1&1/4 Front Squats (build)
    B2) 5x30m Sled Walk (tough but smooth)

    C) 400m KB Farmer’s Carry