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 4, 2019

    Koda CrossFit

     

    WOD:

    A) 15min AMRAP

    250/200m Row (Damper on 3)

    20s Supinated Bar Hang

    10/10 Plank Shoulder Taps

     

    B) 10! For Time

    HEAVY KBS (70/53)

    True Pushups

    Box Jumps, Step Down (30/24)

    Koda Jacked

    A1) 3×5 Back Squats (32X1)
    A2) 3×5/5 Split Squats
    A3) 3×15 Tough Ring Rows

    B1) 3×7/7 Single Leg RDL
    B2) 3×7 Arnold Press

    C) 12min AMRAP
    5/5 Renegade Rows
    30m Sled Push (TOUGH)
    5s Ring Support Hold (top of the dip)
    *each round, add 5s to the hold