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 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