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 9, 2019

    Koda CrossFit

     

     

    WOD:

    A) 12min AMRAP @ Easy Pace
    Row 250/200m
    10 Goblet Squats
    50m Goblet Carry

    B) 9min AMRAP @ Smooth Pace
    200m Run
    20 Situps
    10 WBS

    C) 6 min AMRAP @ Hard Pace
    50 Double Unders
    6 Devil’s Presses (50/35)

     

    Koda Jacked

    A1) 4×5 Deadlift (3131) – REST 10s
    A2) 4×5-10 Hip Bridges with sliders
    *Rest 90-120s
    B) 10! Unbroken Strict Pullups – 8:00 CAP

    C) 5 rounds – trying to get faster every rnd
    10 American KBS
    20 Russian Twists
    10 Squat Jumps
    15/10 Cal Row
    Rest 30s