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, 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)