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, 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