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 26, 2019

    Koda CrossFit

     

    Strength:

    A1) 5×5 Strict Press (build)
    A2) 5×3 Front Squat (build)

     

    WOD:

    Resolutions Test
    500/400m Row
    40 Goblet Squats
    (RX 70/53, SC: 53/35)
    30 C2B
    (sc: Ring Rows)
    20 Strict HSPUs
    (sc: HR Pushups)
    30 T2B
    (sc: candlesticks)
    40 Russian KBS
    (RX 70/53, SC: 53/35)
    500/400m Row

     

    Koda Jacked

    A1) 10,8,6,4 Close Grip Bench
    A2) 4×8/8 DB Row (2110)

    B1) 3×10/10m 1Arm OH Walking Lunges
    B2) 3×15 Banded Face Pulls
    B3) 3x 10-15 Rower Pike Ups

    C) 3 sets
    30s Wall Sit (DBs in Front Rack) – 15s Rest
    30s Plank Hold (on DBs) – 15s Rest
    30s DB Curls – 15s Rest