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, January 31, 2019

    Koda CrossFit

     

    Strength:

    A) 15min AMRAP @ conversational pace
    10/10 Lateral Band Walks, 10 Band Pull-Aparts, 200m Jog
    10 Ring Rows, 10 Pushups, 10 KBS, 10 Goblet Squats
    B) 5 X 3 Power Cleans + 3 Front Squats + 3 Push Jerks

    WOD:

    C) 4 rounds, rest 1 min between rounds
    30s Slam Balls
    15s Mountain Climbers
    15s Burpees
    D) Max Effort AB Sprint –
    Pro: 25/17 Cals
    RX: 20/13 Cals
    SC: 15/9 Cals

    Koda Jacked

    A1) 3×5 Back Squats (32X1)
    A2) 3×5/5 Split Squats
    A3) 3×15 Tough Ring Rows

    B1) 3×7/7 Single Leg RDL
    B2) 3×7 Arnold Press

    C) 9min AMRAP
    30m Sled Push (TOUGH)
    15s Ring Support Hold (top of the dip)
    5/5 Renegade Rows