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, November 27, 2018

    Koda CrossFit

     

    Strength:

    A1) 5×10-15 DB Bench Press

    A2) 5×10/10 Single Arm Rows

     

    WOD:

    Every 3 mins for 5 rounds

    AB Sprint + 10 Burpees to Plate

     

    Pro: 15/10cals

    RX: 12/8cals

    Sc: 9/6cals

     

    Koda Jacked

    A) 8×8 Rack Pull (Elevated DL, knee height)
    B) 8×8 BB Floor Press
    C) 8×8 Good Mornings
    D) 8×8 SUPER Close Grip Bench (elbows IN)
    E) 8×8/8 Kneeling DB Press
    F) Pushups – 75 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)