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 20, 2018

    Koda CrossFit

    Strength:

    A) Every 90s for 6 sets
    1 Power Clean + Push Jerk
    1 Squat Clean + Split Jerk

    WOD:

    B) 5 rounds, each for time
    15 Cal Row
    15 T2B
    15 WBS (30/20)
    *score is your SLOWEST round

    Koda Jacked

    A) 8×8 KB RDL
    B) 8×8 DB Bench Press
    C) 8×8/8 Split Squats
    D) 8×8 DB Side Delt Raises
    E) 8×8 Poor Man Glute Hams
    F) 100 Tricep Press Downs

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