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 18, 2019

    Koda CrossFit

     

    WOD:

    A) 6min AMRAP @ 75% Pace
    3 Deadlifts (135/95)
    5 Hang Power Cleans
    7 BB Burpees
    B) 6min Ski/Bike/Row for Cals @ 75% Pace

    C) REPEAT A – Beat score

    D) 6min Ski/Bike/Row for Cals @ 85% Pace

    *rest 5:00 between A,B,C,D

     

    Koda Jacked

    A) 10,8,6,4,2 Push Press (build)

    B1) 4×7 Incline DB Bench @ 30X1
    B2) 4×5 Wide Grip Strict Pullups
    B3) 4×15-30s Tuck L-Sit

    C) 3 rounds, increasing pace each round
    1/.8 Mile Assault Bike
    10/10 Single Arm DB Push Press
    10 T2B