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

    Saturday, March 2, 2019

    Koda CrossFit

     

    WOD:

    A) 20min EMOM
    Min1: 30s AB (arms only) + 30s AB (legs only)
    Min2: 5/5 DB Windmill
    Min3: 30s Row (no legs) + 30s Row (normal)
    Min4: 20/20m SA Bottoms Up KB Carry
    Min5: 8 Candle Stick Get-Ups

    B)15min Partner AMRAP (alternating rounds)
    200m Jog
    1/1 DB Snatch
    ***add 1 rep every round
    RX: 70/50
    INT: 50/35
    SC: 35/20

     

     

    JACKED:

    A) Two Back Squat Waves

    5,3,1,5,3,1 Reps at 20×1 Tempo

    rest 2min between sets

     

    B1) 4×6/6 Split Atance KB RDLs

    B2)4×6/6 ¬†Front Foot Elevated Lunges

    (holding KB in Goblet Hold)

    B3) 4×6-12 Ring Shoulder Ts

    C) 12 min EMOM

    Even: 15/15s Side Star Plank

    Odd: 30s DB Curl-N-Press