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

    Thursday, May 2, 2019

    Koda CrossFit



    A) 15min EMOM
    (5 rounds of each)
    Min 1: ME Handstand “Clip Taps” in 30s
    Min 2: 20 Band Pull Aparts
    Min 3: 10/10 Lateral Band Walks

    4 rounds
    30s Side Plank (L) +
    30s Ring Rows
    2:00 walk/rest
    4 rounds
    30s Side Plank (R) +
    30s Goblet Hold (70/53)
    2:00 walk/rest
    4 rounds
    30s Plank +
    30s Double Unders


    Koda Jacked

    A1) 3×5 Hang Power Clean
    A2) 3×3 Pause Push Jerk
    (pause 2s in the dip and 2s in the catch)

    B1) 3×8 DB Chest Flys @3131
    B2) 3×3 HSPU Negatives (3-6s)

    C) 15-12-9-6-3 for time
    KB Deadlift (heavy)
    KB Bent Over Rows
    True Pushups on KBs