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 6, 2018

    Koda CrossFit

    Strength:

    A) EVERY 3 min for 5 sets
    5-10 Weighted Chinups (build)
    RIGHT INTO
    20-30s HS Hold
    (work freestanding)

    WOD:

    B) Tabata Clash (19:00)
    Tabata Row (8x20sON/10s OFF)
    Tabata Pushup
    Tabata Squat
    Tabata Situp
    ***Rest 1 min between exercises

    Koda Jacked

    A) 8×8 3″ Deficit Deadlifts
    B) 8×8 Close Grip Bench
    C) 8×8 KB Front Rack Lunges
    D) 8×8 Seated Pin Shoulder Press (nose height)
    E) 8×8 Poor Man Glute Hams
    F) 8×8 DB Curl-n-Press

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