Koda Tulsa

1141 S Frankfort Ave

Tulsa, OK 74120

Koda OKC

Oklahoma City, OK

OKC

Koda Native

Bethany, OK

Koda Norman

Norman, OK

Koda Iron View

Lafayette, CO

Other Koda Locations

  • Koda OKC
  • Koda Native
  • Koda Norman
  • Koda Iron View
  • Previous WOD Posts

    Tuesday, March 12, 2019

    Koda CrossFit

     

    Strength:

    A1) 4 x 10 Banded Face Pulls

    A2) 4 x 6/6 1Leg DB/KB Deadlifts

    A3) 4 x 6 Heavy-ish Hang Squat Cleans

     

    WOD:

    B) 5 rounds – each for time

    50 Double Unders

    15 Burpees

    10 Strict Dips

    (RX=MU Height)

    Rest 30s between rounds

    Koda Jacked

    A1) 10-8-6-4-2 Close Grip Bench (30×1)

    A2) 5×5 TOUGH Ring Rows (30×1)

     

    B1) 3×8/8 Weighted Step-Ups

    B2) 3×8/8 DB Rows

    B3) 3×16 Hollow Rocks

     

    C) 4 Sets

    45s DB Squats – 15s Rest

    45s Plank Hold – 15s Rest

    45s Alternating DB Curls- Rest 75s