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, August 14th, 2018

    Koda CrossFit

    Strength:

    A) 3×5 Bench Press
    *2-5# more than last week

    B) 5×3 Deadlift
    *build so last set is 5-10# more than las week

    WOD:

    15-12-9-6-3 for time
    Tough Pushup Version (Strict HSPUs/HSPUs/HRPUs)
    200m Run
    (12:00 CAP)

    Koda Jacked

    WOD:

    A1) 20,16,12,8 Seated DB Press (increase weight)
    A2) 4×8/8 Bulgarian Split Squat
    r60s

    B1) 4×12/12 Isolation Bicep Curls
    B2) 4×8 Poor Man Glute Hams

    C) 3 rounds (rest 2-3min between rounds)
    10-15 DB Bench Press (HEAVY)
    10-15 “no rep” pushups
    10-15 Banded Chest Flys