Koda Tulsa

1141 S Frankfort Ave

Tulsa, OK 74120

Koda OKC

Oklahoma City, OK


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, November 13, 2018

    Koda CrossFit


    A1) 4×10-15 DB Bench
    (Have a spotter)
    A2) 4 Rounds –
    All @ conversational Pace
    15 LIGHT WBS
    10/10 1Arm KBS
    25 AbMat Situps


    B) Partner WOD – 20min AMRAP – Alternate Minutes
    30 Double Unders
    (pro: unbroken)
    ME Cal Row in time remaining

    Koda Jacked

    A) 8×8 DB Incline Bench Press
    B) 8×8 Sumo Stance Good Mornings
    C) 8×8 DB Arnold Press
    D) 8×8 HEAVY Glute Bridges
    E) 8×8 DB Front Raises
    F) 8×8 Skull Crushers

    ***Use a 3s sec eccentric phase on all lifts
    ***start light and rest just long enough for your partner to go (approx 30s)