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

    Tuesday, April 2, 2019

    Koda CrossFit

     

     

    WOD:

    CROSSFIT TOTAL
    A) 3 Attempts at 1RM Back Squat

    B) 3 Attempts at 1RM Shoulder Press

    C) 3 Attempts at 1RM Deadlift
    ***enter your weights into SugarWOD

     

    Koda Jacked

    A1) 4×5 “Floorless” deadlifts (3111)
    A2) 4×10/10 Plank Shoulder Taps

    B) 3×20 Weighted Hip Thrusts
    HEAVY!… 1 sec pause at the top

    C) 4 rounds – Rest 2:00 Between Rounds
    Ski 15/9 Cals
    12 Alt Hang DB Snatches
    9 T2B (Sub Candlesticks)
    6 Burpee Box Jumps