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, November 24, 2018

    Koda CrossFit

    Strength:

    A) Every 2min for 5 sets
    3 Back Squats (30X1)
    3 Seated Box Jumps

    WOD:

    Partner Chipper
    Only 1 working at a time – Split Reps However
    100 Med Ball Clean + WBS
    200 Russian Twists (L+R=1)
    100/80 Cal Bike/Row/Ski

    Koda Jacked

    A) 8×8 Goblet Squat
    B) 8×8 Chin Ups (or ring rows)
    C) 8×8/8 Box Pistols
    D) 8×8 Pendlay Rows
    E) 8×8 BB Curls
    F) Banded Face Pulls – 50 Reps in as few sets as possible

    ***Use a 3s sec eccentric phase on all lifts
    ***rest just long enough for your partner to go (approx 30s)