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 21, 2019

    Koda CrossFit

     

    Strength: 

    15min EMOM:
    Min 1: 3/3 KB Windmills
    Min 2: 5/5 1Arm Ring Rows
    Min 3: 30/30m 1Arm Farmer’s Carry

     

    WOD: 

    3 rounds (each for time)
    Row 800/650m
    30 WBS
    20 T2B

     

    JACKED

    A) 4×8 Push Press w/ 2s Hold at the TOP
    B1) 4x 6/6 1Arm DB Bench
    B2) 4×6/6 Side Plank DB Rotations
    B3) 4×6-10 Neutral Grip Ring Pullups

    C) 3 rounds
    Row 12/9 Cals (Hard)
    15 Kipping or Jumping Pullups
    Row 12/9 Cals (Hard)
    15 Clapping Pushups
    Rest 2:00