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 30, 2019

    Koda CrossFit

     

    WOD:

    A) 4 min AMRAP @ 75-80%
    12 Lunges
    5 Athlete Burpees
    1 T2B (+1/rnd)
    REST 4 MIN
    B) 4 min BLIND Row for meters @ 75-80%

    C1) 4X5-10 Kipping C2B Pullups (work skill), Rest 10s
    C2) 4X5 Weighted Y-Holds, Rest 10s
    C3) 4X40m Plate Pinch Farmer’s Carry, Rest 2 min

    D) Repeat A (Beat Old Score)
    REST 4 MIN
    E) Repeat B (not blind, try to beat score)

     

    JACKED:

    A) 6,5,4,3,2,1 Push Press @ 22X2
    B1) 4x 6/6 1Arm Incline DB Bench
    B2) 4×6/6 1Arm Ring Rows
    B2) 4×20/20s 1Arm Plank Hold

    C) 3 rounds (get faster each round)
    Row 350/300m
    15/15 Single Arm DB Push Press (50/35)
    Assault Bike .5/.4 Miles
    15 Candle Sticks