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 28, 2019

    Koda CrossFit

     

    WOD: 

    A) EMOM for 12:00
    Aerobic Recovery
    Min1: 45s Row @ 75% pace
    Min2: 3 Hang DB Snatch + 10m Waiter’s Walk (ea arm)
    Min3: 45s Dynamic Mobility (coaches choice)

    B) 6x15s Weighted Hollow Rocks – 15s Rest

    C) EMOM for 12:00
    (tougher pace than Part A)
    Min 1: 45s AB @ 85% Pace
    Min2: 3 DB Hang C&J + 10m Front Rack Walk (ea arm)
    Min3: 45s Ring Plank Hold

     

    JACKED

    A1) 3×5 Kang Squats @ 3331
    (build)
    A2) 3×7/7 Split Stance RDLs
    Heavy

    B1) 3×7/7 Split Squats
    B2) 3×7 Jefferson Curls

    C) 3 Rounds – Not for time
    20 Weighted Step-Ups
    10m Quadruped Bear Crawl Forwards AND Backwards
    3/2 Wall Walks
    50/50m Single Arm Farmer’s Carry