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, January 24, 2019

    Koda CrossFit

     

    WOD:

    A) 12min EMOM:
    Min1: 40m Dual KB Front Rack Carry
    Min1: 10/10 DB Side Plank Rotations
    Min2: ME Weighted Lunges in 30s (155/105)

    B1) 4xME Close Grip Bench @ 31X1 Tempo (BW/66%BW)
    B2) 4×6/6 HEAVY DB Row

    C) 12min EMOM
    Min1: ME Pushups in 30s
    Min2: ME Double Unders in 30s
    (Pro: use unfamiliar rope)
    Min3: 30s Goblet Wall Sit

     

    Koda Jacked

    A) 3 Sets (12:00)
    30s Bird Dogs – Rest 30s
    30s Plank Hold – Rest 30s
    30s Hollow Banded March – Rest 90s

    B1) 4×5-10 Chinups
    B2) 4×5-5 Single Arm DB Press
    B3) 4×5/5 Split Squats

    C) 10min AMRAP
    30m Reverse Sled Drag
    10 Candle Sticks
    10 Ring Rows
    2 Wall Walks