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 19, 2018

    Koda CrossFit

    Strength:

    A) 2K/1600m Row @ 70% (10:00 CAP)
    Every 90s (including 0:00) do 20m Bear Crawl (or 10m HS Walk)

    B) Kipping Pullup Practice

    WOD:

    C) 5 rounds for time (goal is negative splits)
    15 Russian Twists
    15 WBS
    200m Run

    D) For Time (5:00 CAP)
    10-20-30-40-50-40-30-20-10 Unbroken Dus

    KODA Jacked

    WOD:

    A1) 4×10 KB DL (21X1) + 10m FW
    A2) 4×10 Parrellette Shoot Throughs
    r2min

    B) 8min EMOM
    2-3 Strict Ring Dip (3111 Tempo)

    C1) 4×15+ Heel Elevated Goblet Squat Pulses (no bounce)
    C2) 4x 15/15 Starfish Hold + Leg Abduction

    Finisher: 10! 1Am DB Curls