Koda Tulsa

1141 S Frankfort Ave

Tulsa, OK 74120

Koda OKC

Oklahoma City, OK


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, October 6, 2018

    Koda CrossFit


    A) Every 2min for 6 sets
    5 Front Squats @ 30X1 Tempo (65% 1RM)


    B) 4 rounds
    30s plank
    30s ME WBS
    *** REST 3 min***
    C) 4 rounds
    25s plank
    35s ME Slam Balls
    *** REST 3 min***
    D) 4 rounds
    20s plank
    40s ME Double Unders

    Koda Jacked

    A) 5×8 Sumo DL
    B) 5×8 DB Incline Bench Press
    C) 5×8 Sumo Stance Good Mornings
    D) 5×8 DB Arnold Press
    E) 5×8 HEAVY Glute Bridges
    F) 5×8 Dips
    G) 5×8 DB Front Raises
    H) 5×8 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)