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, October 27, 2018

    Koda CrossFit

    Strength:

    A) 8min EMOM
    3 RDLs @ 31X1 Tempo

    WOD:

    B) 20 min partner AMRAP (alternating rounds)
    30 double unders
    10 Step-ups (5/5)
    10 Ring Dips
    10 Step-ups (5/5)
    30 double unders

    Koda Jacked

    A) 8×8 DB Incline Bench Press
    B) 8×8 Sumo Stance Good Mornings
    C) 8×8 DB Arnold Press
    D) 8×8 HEAVY Glute Bridges
    E) 8×8 DB Front Raises
    F) 8×8 Skull Crushers

     

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