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

    Thursday, April 11, 2019

    Koda CrossFit

     

    WOD:

    A1) 4X 20m Bottoms-Up Waiters Walk Forward + Backwards (ea arm)
    A2) 4×5 Bent Over Cuban Presses
    A3) 4×3/3 Tall Jerks

    B) 12 min AMRAP
    Run 400m
    14 Alt Box Step Ups (50/35 open style)
    7 Muscle-Ups
    *sub burpee C2B

    Koda Jacked

    A1) 4×8/8 Split Squats (RFE)
    A2) 4xME Strict Pushups (10+)
    *scale up to banded pushups

    B1) 3×15 RDLs @ 31X1
    B2) 3×10 Arnold Presses

    C) 12min AMRAP
    2 Wall Walks
    15s Bar Hang (add 5s every round)
    12 Bent Over KB Rows
    20m Double Bottoms-Up KB Front Rack Carry