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, August 23, 2018

    Koda CrossFit

    *Deload Week*

    Strength:

    A) 1.1 Power Snatch EMOM for 8 min
    Start at 65% 1RM and only increase if CRISP

    WOD:

    B) For Time (13:00 CAP)
    90 Double Unders
    45 WBS
    30 Ring Pushups
    90 Double Unders
    45 WBS
    30 Ring Dips

    Koda Jacked

    WOD:

    A1) 4×8/8 Rear Foot Elevated Split Squats,
    A2) 4×15 Gymnastics Crunches

    B) 3 sets, starting every 4 min:
    10/10 split stance KB RDL
    10/10 hip bridge marches
    10 superman holds

    Finisher
    C1) 5x15s DB Curls (25/12), 15s Rest
    C2) 5x15s Candle Sticks, Rest 15s