Koda Tulsa

1141 S Frankfort Ave

Tulsa, OK 74120

Koda OKC

Oklahoma City, OK

OKC

Koda Native

Bethany, OK

Koda Norman

Norman, OK

Koda Iron View

Lafayette, CO

Other Koda Locations

  • Koda OKC
  • Koda Native
  • Koda Norman
  • Koda Iron View
  • Previous WOD Posts

    Thursday, June 6, 2019

    Koda CrossFit

     

    Strength:

    A1) 3×8/8 1Arm Ring Rows
    A2) 3×10/10m Quadruped Bear Crawl (forward/back)

    B1) 3×5-10 Kipping Ring Dips @ 31X1
    B2) 3×8/8 Goblet Cossack Squats

     

    WOD:

    C) 6 rounds – each for time
    30 double unders
    30m Farmer’s Carry
    5 Devil’s Presses (50/35)
    30m Farmer’s Carry
    Rest 30s between rounds

     

    JACKED

    A) 3 rounds not for time (each arm)
    10m single arm DB OH carry forward
    10m single arm DB OH carry backward
    8 windmills
    4 turkish get ups
    8 windmills
    10m single arm DB OH carry forward
    10m single arm DB OH carry backward
    *once through w/Right, then L = 1Rnd
    B) 16 min EMOM (with light bands)
    MIn 1- 30 sec Banded tricep press downs
    MIn 2- 30 sec Banded curls
    Min 3- 30 sec M.E. banded chest flys
    Min 4- 30 sec M.E. banded rows