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, March 19, 2019

    Koda CrossFit

     

    Strength:

    A1) 5 X 5 Thrusters @ 31X1 Tempo

    A2) 5 X 5-10 C2B Pullups
    ***skill work***

     

    WOD:

    B) 4 rounds- each for time
    350/300m Row
    16 DB Push Press (50/35)
    16 DB Squats

     

    Koda Jacked

    A) Every 90s for 5 sets
    1 High Hang Power Clean
    1 Hang PC (above knees)
    1 Hang Power Clean (below knees)
    1 Power Clean

    B) 3×15/15 Single Leg Hip Thrust

    C) 3 rounds (goal is negative splits)
    20/15 Cal Row
    15 HEAVY KBS
    10 Burpees Over Rower