Koda Tulsa

1141 S Frankfort Ave

Tulsa, OK 74120

Koda OKC

Oklahoma City, OK

OKC

Koda Native

Bethany, OK

Koda Norman

Norman, OK

Koda Iron View

Lafayette, CO

Other Koda Locations

  • Koda OKC
  • Koda Native
  • Koda Norman
  • Koda Iron View
  • Previous WOD Posts

    Thursday, February 28, 2019

    Koda CrossFit

     

    WOD:

    A) 15min Shred Sesh!
    15 KBS – 10/10 Lateral Band Walk – 40/40m Farmer’s Carry – Bent Knee Hangs (5 breaths)

    B) 5 X 3/3 Heavy DB Snatch (build)

    C) 3 Rounds at 85% (12:00)
    1 min Ski/Bike/Row – Rest 1 min
    1 min LIGHT Med Ball Clean + WBS – Rest 1 min

    D) Ski/Bike Sprint for time
    RX: 21/15 Cals
    SC: 15/9 Cals

    Koda Jacked

    A1) 4×4 Hang Power Snatch
    A2) 4×15/15 1Leg Hip Bridges

    B1) 3×8-12 Incline DB Bench Press
    B2) 3xMax Effort Strict Dips (10+)
    B3) 3xMax Effort Ring Pullup Hold
    *goal is 30s+, scale to ring row hold

    C) 3 sets at tough pace
    Row 350/300m
    15 DB Hang Cleans
    15 DB Push Press
    15 Candle Sticks
    Rest 90s