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, December 13, 2018

    Koda CrossFit

    Strength:

    A) 15:00 Skills EMOM ( 5 rounds)
    Min 1: 3-5 Muscle-Up Transitions
    Min 2: 30-50 Double Unders
    Min 3: 5-10 Hip Bridges on Sliders

    WOD:

    6 rounds for time
    6,5,4,3,2,1 Deadlifts (315/205)
    10 C2B Pullups

    Koda Jacked

    A) 8×8 3″ Deficit Deadlifts
    B) 8×8 Close Grip Bench
    C) 8×8 KB Front Rack Lunges
    D) 8×8 Seated Pin Shoulder Press (nose height)
    E) 8×8 Poor Man Glute Hams
    F) Seated DB Curl-n-Press – 100 Reps in as few sets as possible

    ***Use a 3s sec eccentric phase on all lifts
    ***rest just long enough for your partner to go (approx 30s)