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 5, 2018

    Koda CrossFit

    Strength:

    B1) 4×5/5DB Single Arm Split Jerk (oppo leg fwrd)
    B2) 4×5-10 Reverse V-Ups on Rower
    B3) 4×10/10 Single arm DB Rows

    WOD:

    A) E2MOM for 16 min (4 rounds each)
    Odd: 10 Hang Power Cleans (Heavy but Unbroken)
    Even: 10-20s L-Sit

    C) E2MOM for 16 min (4 rounds each)
    Odd: ME Row SPRINT in 25s
    Even: 8/8 CONTROLLED Pistols

    KODA Jacked

    WOD:

    A1) 4X8/8 Split Stance Good Mornings, NO REST
    A2) 4×20/20 Lateral Band Walks, Rest 2-3min

    B1) 4×15 Heel Elevated Goblet Squats, Rest 30s
    B2) 4×15 Hollow Rocks, Rest 30s
    B3) 4×5 Chest Supported A-Y-Ts (15reps), Rest 30s

    C) FINISHER: 10!
    DB Bench Press
    Strict Chinup