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, July 12, 2018

    Koda CrossFit

    Strength:

    B) Handstand Skills Practice

    WOD:

    A) Chipper #1
    530m run
    50 Double Unders
    30 DB Thrusters (35/20)
    25 T2B
    20 Pullups

    C) Chipper #2
    530 run
    30/15 Pullups
    30 DB thrusters (35/20)
    30/15 T2B
    30 WBS
    30/15 Pushups

    KODA Jacked

    WOD:

    A1) 4×8 KB Deadlift (X121)
    A2) 4×5/5 Cossack Squat
    r2min

    B) EMOM for 8 min
    10-15s HS Hold (lower head as close to the ground as possible)
    3-7 Pushups

    C1) 3×8/8 Splt Stance BB Goodmorning
    C2) 3×15/15 Deficit Lunge Pulses

    Glute Finisher:
    15-10-5 Bent Knee Fire Hydrats + Kick-back (ea leg)
    15-10-5 Straight Leg Fire Hydrants (ea leg)
    15-10-5 Bent Knee Fire Hydrats (ea leg)