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, October 16, 2018

    Koda CrossFit

    WOD:

    A) 5 min AMRAP
    10 WBS
    5 T2B
    1 S2OH (115/85) (increase 1 rep each round)
    ***Rest 3 min
    B) Continue AMRAP for 4:00
    ***Rest 2 min
    C) Continue AMRAP for 3:00
    ***Rest 1 min
    D) Continue AMRAP for 2:00

    Strength/Structure:

    E1) 4×5-10 Strict Pull-ups, no rest
    E2) 4×10 Bent Over DB Rows, no rest
    E3) 4×10 DB Curls, rest 2-3min

    Koda Jacked

    A) 7×8 3″ Deficit Deadlifts
    B) 7×8 Close Grip Bench
    C) 7×8 KB Front Rack Lunges
    D) 7×8 Seated Pin Shoulder Press (nose height)
    E) 7×8 Poor Man Glute Hams
    F) 7×8 DB Curl-n-Press
    G) 7×8 DB Fly + DB Press

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