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 25, 2018

    Koda CrossFit

    Strength:

    A) 10min EMOM
    1 Snatch Bal +
    1 OHS @ 5/5/1/1 Tempo

    WOD:

    B) 20min AMRAP
    200m Run
    5/3 Muscle-Ups
    10/10 1Arm KBS
    20 AbMat Situps

    Koda Jacked

    A) 8×8 Back Squat
    B) 8×8 Hang Power Clean
    C) 8×8 Chin Ups (or Ring Rows)
    D) 8×8 Chest Supported DB Rows
    E) 8×8/8 DB Step Ups
    F) 8×8 KB High Pulls

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