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 22, 2018

    Koda CrossFit

    Strength:

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

    WOD:

    B) Partner Chipper
    row 350/250m
    30 slam balls
    30 OH walking Lunges w/SB
    30 Burpees to 6″
    30 WBS
    30 KBS
    row 350/250m
    *follow the leader style

    Koda Jacked

    WOD:

    A1) 4X10 1&1/4 Incline Bench, no rest
    A2) 4X 10 Pendlay Rows, no rest
    A3) 4X15 RDLs, Rest 1 min

    B1) 5×8 DB Thrusters
    build to a heavy
    B2) 5×8 Strict T2B or Slow Candle Sticks

    C) ONE set of 30 UB WBS
    pick a heavy weight that will challenge you