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 26, 2018

    Koda CrossFit

    Strength:

    A) 3×5 Front Squat @ 85-90% 1RM

    WOD:

    3 rounds for time
    500/400m Row
    10 G2OH (155/105)
    10 Burpees Over Bar

    KODA Jacked

    WOD:

    A1) 4X10 KB/DB RDL @ 20X1
    A2) 4X15-20 Weighted Hip Thrust

    B1) 4X8/8 KB Front Rack Step-ups
    B2) 4X8/8 one-leg box hamstring curls
    B3) 4X8/8 DB Rows

    C1) 3X20/20 Starfish Hold Leg Lifts
    C2) 3X20 Bench Reverse Hypers
    C3) 3X10/10 1Leg Hip Bridge