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, June 4, 2019

    Koda CrossFit

     

    WOD: 

    A) 15min Skills EMOM:
    Min 1: 20-30s HS Hold
    Min 2: 1/1 Tall Jerks + 3/3 Split Stance Strict Presses
    Min 3: 5/5 Lateral Box Step Ups
    B) 16min Partner AMRAP
    Alternating Movements
    5 Double KB Hang Squat Cleans (53/35)
    5 Box Overs – no bounding
    5 T2B

    ***Add 1 rep for every round

     

    JACKED

    A1) 3×12/12 Single Leg Back Extensions
    A2) 3×12/12 Front Foot Elevated Drop Step Lunges (light DBs in each hand)
    B) Pulling Density
    EMOM for 12min
    E: 5-10 Strict Ring Pullups
    O: 15/10 Cal AB

    C1) 4×10-15 GHD Situps
    C2) 4×20/20m contrallateral carry (HEAVY)