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Koda CrossFit Iron View

630-292-0725

740 S Pierce Ave #5

Louisville, CO 80027

Koda OKC

Oklahoma City, OK

OKC

Koda Native

Bethany, OK

Koda Norman

Norman, OK

Koda Tulsa

Tulsa, OK

Other Koda Locations

  • Koda OKC
  • Koda Native
  • Koda Norman
  • Koda Tulsa
  • Previous WOD Posts

    Friday, 12/21/18

    CrossFit:

    A) 5×5 Deadlifts
    *Heavy but CRISP

    B) “Volkswagen” 21-15-9
    Bench Press (Bodyweight/ 66% BW)
    Strict Pullups

    KODAFIT:
    30 Min AMRAP
    *Increase by 1 each round, pick up where you left off
    0-8 minutes:
    200m run
    *Inverted Pull Ups
    *Active Planks
    *Hand release push ups
    *High/Low Plank

    10-16 minutes:
    200m run
    *Inverted Pull Ups
    *Active Planks
    *Hand release push ups
    *High/Low Plank

    18- 23 minutes:
    200m run
    *Inverted Pull Ups
    *Active Planks
    *Hand release push ups
    *High/Low Plank

    25-30 minutes:
    200m run
    *Inverted Pull Ups
    *Active Planks
    *Hand release push ups
    *High/Low Plank