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, May 14, 2019

    Koda CrossFit

     

    Strength: 

    A) 15min EMOM
    Min1: 12 Chest Supported Rows
    Min2: 6 V-Ups on Rower
    Min3: 3-5 MU Transitions
    *Work Skill*

     

    WOD: 

    4 rounds
    (start round every 4:30)
    45s Assault Bike
    45s Devils Presses (35/20)
    45s Double Unders
    2:15 Rest

     

    JACKED

    A) 3×10 Push Press @ 30X1 Tempo
    (build)

    B1) 4×6/6 Single Arm Bench @ 31X1
    B2) 4×6/6 Single Arm DB Row @ 31X1

    C1) 3×15/15 Single Arm Tricep Press Downs
    C2) 3x ME Wide Grip Strict Pullups (10+)

    D) 3 rounds
    15 Toes to Rings
    15/10 Cal AB
    15 True Pushups