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, January 15, 2019

    Koda CrossFit

     

    Strength:

    A) 15min EMOM
    Min1: 5-10 Strict Ring Dips
    Min2: 30s Boat Hold
    Min3: 30s Assault Bike @ 80%

    WOD:

    B) 4 person Team WOD
    4 Rounds Each
    30m Sled Drag (backwards)
    10 Burpees
    30m Sled Pull (forwards)

    Koda Jacked

    A1) 3×8 Incline DB Bench Press (30X1)
    A2) 3×8 Chest Supported Row (2111)

    B1) 3x ME Ring Rows (2020)
    B2) 3x 30-60s Plank Hold

    C) 9 min EMOM
    1st – 5 Seated Box Jumps
    2nd – 8 Dual DB Hang Cleans
    3rd – Row 30sec @ moderate effort