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, October 11, 2018

    Koda CrossFit

    Strength:

    A) EVERY 3 min for 18 min (6 sets)
    4 Front Squats @ 30X1
    (60-70% 1RM)
    RIGHT INTO, 7 HEAVY WBS

    WOD:

    Every 4 min for 20min (5 rounds)
    40m HEAVY Sled Walk

    Koda Jacked

    A) 6×8 OH Squat (assuming good mobility)
    B) 6×8 DB Power Clean
    C) 6×8 Wide Grip Pull Ups (or Ring Rows)
    D) 6×8/8 Front Rack Lunges
    E) 6×8 Band Resisted Inverted Rows
    F) 6×8 Banded Straight Arm Press Down
    G) 6×8/8 Alt DB Hammer Curl
    H) 6×8/8 DB Zottman Curls

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