Koda CrossFit Iron View

405-255-1457

1230 Etna Dr

Lafayette, CO 80026

Koda OKC

Oklahoma City, OK

OKC

Koda Native

Bethany, OK

Koda Norman

Norman, OK

Koda Deer Creek

Edmond, OK

Koda Tulsa

Tulsa, OK

Other Koda Locations

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

    Thursday, 1/24/19

    A) 12min EMOM:
    Min1: 40m Dual KB Front Rack Carry
    Min1: 10/10 DB Side Plank Rotations
    Min2: ME Weighted Lunges in 30s (155/105)

    B1) 4xME Close Grip Bench @ 31X1 Tempo (BW/66%BW)
    B2) 4×6/6 HEAVY DB Row

    C) 12min EMOM
    Min1: ME Pushups in 30s
    Min2: ME Double Unders in 30s
    (Pro: use unfamiliar rope)
    Min3: 30s Goblet Wall Sit

    Beginners at 6PM:
    Strength: 6 sets
    3 Push Jerks/Split Jerks (2 sec pause at catch)

    WOD:
    15-12-9
    DB Push Press
    Row Calories
    *4 min Cap
    Rest until 9:00 then:
    12-9-6 of:
    DB Push Press
    Row Calories
    *4 min cap