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, November 1, 2018

    Koda CrossFit

    Strength:

    15min EMOM
    Min1: 30-50 DUs
    Min2: 20s HS Hold +
    5-10 Pushups
    Min3: 15 Plate OH Abmat Situps (anchored)

    WOD:

    Partner WOD – 5 rounds
    15-12-9-6-3 Bench Press w/Pause (BW/.66BW) – Each
    Run 400m (must stay together)

    Koda Jacked

    A) 8×8 Deadlift
    B) 8×8 Bench Press
    C) 8×8/8 Alt DB Overhead Press
    D) 8×8 Good Mornings
    E) 8×8 KB Floor Press
    F) 8×8 Seated Rear Delt Flys

    ***Use a 3s sec eccentric phase on all lifts
    ***rest just long enough for your partner to go (approx 30s)