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 7th, 2018

    Koda CrossFit

    Strength/Skill:

    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:

    C) 16min EMOM (4 rounds)
    Min 1: 15s AB SPRINT
    Min 2: 20m Bear Crawl (10m HS Walk)
    Min 3: 15s Row Sprint
    Min 4: 10 Hollow Rocks

    Koda Jacked

    WOD:

    A1) 2×10-15 Incline DB Bench Press (20X1) + 10-15 LIGHT DB Shoulder Press
    Rest 90s
    A2) 2×10-15 Inlcine Chest Flys + 10-15 Banded Tricep Press Downs
    Rest 90s

    B1) 4×8/8 Heavy DB Row (2222)
    B2) 4×8/8 Single Arm Lateral Raise
    Rest 2 min

    Finisher:
    4X 15s ME Inverted Rows, 15s Rest
    Then
    5X 15s ME BB Curls, 15s Rest