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, September 1, 2018

    Koda CrossFit

    Strength/Structure:

    A) 6min EMOM
    3-5 WEIGHTED chin-ups

    B) 10min EMOM:
    E: 20-30s HS Hold
    O: 10 Seated DB Arnold Press

    WOD:

    C) 23 min Partner AMRAP – Alternating Rounds
    15/12 Cal Row
    15 Slamballs
    30 Double Unders

    Koda Jacked

    WOD:

    A1) 3×8 Heavy DB Thrusters (build)
    A2) 3X10 V-Ups on Rower

    B1) 3xME True Pushups @ 31X1 Tempo (goal: 10+)
    B2) 3×35 Banded Rows (control!)

    C) 6 rounds for quality
    6 KB Front Rack Lunges (ea leg)
    6 Split Stance KB DL (ea leg)
    30m Farmer’s Carry