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, November 20, 2018

    Koda CrossFit

    Strength:

    A) 6min EMOM
    2 Snatch Deadlifts
    2 High Hang Power Snatches
    2 OHS

    B) Every 90s for 5 sets
    1.1.1 Squat Snatch (build)

    WOD:

    C) 3 rounds for time
    50 Double-Unders (pro:UB)
    7 Bar Muscle-Ups
    7 Burpee Box Jumps (30/24)

    Koda Jacked

    A) 8×8 OH Squat
    B) 8×8 Wide Grip Pull Ups (or Ring Rows)
    C) 8×8/8 Front Rack Lunges
    D) 8×8 Banded Straight Arm Press Down
    E) 8×8 DB Zottman Curl
    F) Weighted Hip Thrust – 50 Reps in as few sets as possible

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