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 28th, 2018

    Koda CrossFit

    Strength:

    A) Press 3×5 (all sets 75-85% 1RM)

    B) Deadlift 5×3
    *Build so the LAST set is 75-85% 1RM

    WOD:

    C) Annie 50-40-30-20-10
    Double Unders
    AbMat Situps

    Koda Jacked

    WOD:

    A1) 3×15 Chest Supported Rows, no rest
    A2) 3×15 Chest Supported Y-Holds, no Rest
    A3) 3×15 Band Pull Aparts, Rest 2-3min

    B) 4×10-15 HEAVY Hip Thrusts

    C) Tabata Mash Up (16 Rounds – 8 min)
    Even: 20s Pushups – 10s Rest
    Odd: 20s Squats – 10s Rest