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, July 17, 2018

    Koda CrossFit

    Strength:

    A) 15min EMOM
    Min 1: 7-10 Bent over A-T-Ys
    Min 2: 15/15 1Leg Hip Bridge
    Min 3: 30-50 DUs

    WOD:

    B) 1 Time Through – Recovery Focussed
    150/100m Row SPRINT
    200m Recovery Jog
    150/100m Row – 400m Jog
    150/100m Row – 600m Jog
    150/100m Row – 800m Jog
    150/100m Row – 600m Jog
    150/100m Row – 400m Jog
    150/100m Row – 200m Jog

    KODA Jacked

    WOD:

    A1) 2×10-15 DB Bench Press (20X1) + 15-20 “no rep” pushups
    Rest 60s
    A2) 2×10-15 DB Hex Press + 15-20 “no rep” pushups
    Rest 60s

    B1) 4×8 DB Row (2222)
    B2) 4×10-15 Banded Lat Pulldown

    C1) 4×20-30s HS Hold Negative
    C2) 4x30s Superman Hold Flutter Kicks

    Finisher:
    30 Rear Delt Flys
    30 Jump Squats
    30 Lateral Raises