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 19, 2019

    Koda CrossFit

     

    Strength:

    A) Every 2min for 6 rounds
    1.1.1 Clean and Jerk

     

    WOD:

    WOD 1) 6min EMOM
    E: ME Slam Balls in 30 sec
    O: ME Lunges (SB in FR) in 30s
    *REST 4 min
    WOD 2) 6min EMOM
    E: ME WBS in 30 sec
    O: ME Cal Row in 30s

     

    Koda Jacked

    A1) 4×5 “Floorless” deadlifts (3111)
    A2) 4×10/10 Plank Shoulder Taps

    B) 3×20 Weighted Hip Thrusts
    HEAVY!… 1 sec pause at the top

    C) 4 rounds – Rest 2:00 Between Rounds
    Ski 18/12 Cals
    12 Alt DB Snatches
    6 Burpee Box Jumps
    12 T2B (Sub Candlesticks)