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, September 18, 2018

    Koda CrossFit

    Strength:

    A) 3×5 Press
    *2-5# more than last week

    B) 5×3 Deadlift
    *build so last set is 5-10# more than las week

    WOD:

    6 rounds – In 1 min complete
    10 HSPUs
    35 Double Unders
    10 WBS
    REST 1 MIN

    Koda Jacked

    WOD:

    A1) 20,18,16,14,12,10 Weighted Hip Thrust, no rest
    A2) 15 Bench Reverse Hypers, rest 2-3min

    B1) 3X8/8 HEAVY Renegade Rows
    B2) 3X15 Banded Peck Flys

    15min EMOM (5 rounds)
    Min 1: 5-10 V-Ups on Rower
    Min2: 10 HEAVY WBS
    Min 3: 5/5 1Leg Hamstring Curl with WallBall