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, February 14, 2019

    Koda CrossFit

     

    Strength:

    A1) 5×1 Bench Press with Pause
    A2) 5×5/5 Powell Raise
    A3) 5x 5/5 Lateral Step Ups

    WOD:

    B) Partner AMRAP in 8:00
    250 Double Unders
    50 BB Burpees
    ME Power Cleans
    ***Split Reps However

    RX:225/145
    INT: 185/125
    SC: 135/95

    Koda Jacked

    A) 4×5 Back Squats (31X1)

    B1) 3×8/8 Split Squats
    B2) 3xME Strict Pullups (10+)

    C1) 3×8/8 Suitcase Deadlift
    C2) 3×8/8 Arnold Press

    D) 10min AMRAP
    5/5 1Arm DB High Pulls
    10m DB Bear Crawl
    5/5 Bent Over DB Rows
    10 Candle Sticks
    20m OH DB Carry (both)