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 7, 2019

    Koda CrossFit

     

    Strength: 

    A1) 3X 10 Chest Supported ATYs (30 reps)
    A2) 3X 15 Hollow Rocks

    B) 6 EMOM
    5-10 Pullups
    *choose appropriate skill level

     

    WOD: 

    C) 5 Rounds, start round every 3 min
    6 Power Cleans (185/125)
    10 Bar Facing Burpees

     

     

    JACKED

    A1) 3×5 Double KB Goblet Squats @ 3331
    Heavy
    A2) 3×7/7 Split Stance RDLs
    Heavy

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

    C) 2:00 AB for Cals – Rest 1:00
    2:00 Odd Object FR Carry – 1:00 Rest
    2:00 Athlete Burpees – 1:00 Rest
    2:00 Farmer’s Walk