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 8, 2019

    Koda CrossFit

     

    Strength:

    A1) 4×7/7 Split Squats
    A2) 4×7/7 1Arm Ring Rows
    A3) 4×14 Prone-to-Plank transitions

    WOD:

    B) 4 rounds Starting every 4 min
    7 Power Snatches (115/75)
    7 BB Burpees
    7 WBS (30/20)

    Koda Jacked

    A) Find 5RM Back Squat

    B) Find 1RM Weighted Pullup -OR-
    Max Effort Chinup Hold

    C) 3 Sets NFT – Scapular Work
    6-8 DB Powell Raise/arm 30X0
    6-8 Rower Pike ups Slow Controlled

    D) Assault Bike
    60sec Max Calories – Record your total calories