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, March 7, 2019

    Koda CrossFit

     

    WOD:

    A) 15min AMRAP @ 65%
    10/10m Side Shuffle
    10m Bear crawl
    10m Walking Lunges
    5 Cuban Presses
    30s Banded Deadbug

    B) 5 X 1 Power Clean + 1 Hang Power Clean + Jerk @ 60-70%

    C) 4 round Partner WOD – Alternating Rounds
    Row 250/200m
    10 Slam Balls
    10 Russian Twists

    D) Ski/Bike Sprint for time
    RX: 21/15 Cals
    SC: 15/9 Cals

    Koda Jacked

    A1) 4×8/8 Split Squats (RFE)
    A2) 4xME Strict Pullups (10+)

    B1) 3×10/10 Single Leg Glute Bridge
    B2) 3×10 Arnold Presses

    C) 12min AMRAP
    3 Wall Walks
    20s Ring Support Hold
    12 Bent Over DB Rows
    10/10m Contrallateral Carry