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, June 13, 2019

    Koda CrossFit

     

    WOD:

    A) 15min EMOM
    Min 1: 20-30s Supinated Bar Hang
    Min 1: 10/10 DB Suitcase RDLs
    Min 3: 10/10 Plank Shoulder Taps

    B) Aerobic Row Test
    in 60s: Row 5/10 Cals
    Rest 30s
    *increase by 1 Cal every min
    as long as possible
    *score is total rounds

     

    JACKED

    A1) 12,10,8,8 Double DB Bicep Curls
    rest 15s
    A2) 5x20s ME Banded Bicep Curl
    Rest 90s

    B) 5×2 Pullup Negatives
    10s negative with 5s between rest
    REST AS NEEDED between sets

    C) Core Work – 12 min EMOM
    Min 1- 30 sec hollow rocks
    Min 2- 30 sec superman hold
    Min 3- 30 sec hanging knee raise hold