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, February 12, 2019

    Koda CrossFit

     

    Strength:

    A) 8min EMOM
    1 Power Snatch
    1 OHS
    1 Hang Squat Snatch

     

    WOD:

    WOD 1) 21-15-9
    KBS
    Box Jumps (step down)

    *REST until 10:00

    WOD 2) 21-15-9
    Dips (RX=MU height)
    Goblet Squats
    RX: 70/53
    INT: 53/35
    SC: 44/26

     

    Koda Jacked

    A1) 3×8 Glute Bridge DB Bench (30X1)
    A2) 3×8 Bent Over DB Row (30X1)

    B) 12 min EMOM:
    Min 1: 30s Lateral Box Step Overs
    Min 2: 30s Ring Rows
    Min 3: 30s Plank Hold

    3 sets:
    30s Wall Sits
    30s Russian Twists
    30s WBS
    1:30 Rest