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

    Tuesday, 5/28/19

    A) EMOM for 12:00
    Aerobic Recovery
    Min1: 45s Row @ 75% pace
    Min2: 3 Hang DB Snatch + 10m Waiter’s Walk (ea arm)
    Min3: 45s Dynamic Mobility (coaches choice)

    B) 6x15s Weighted Hollow Rocks – 15s Rest

    C) EMOM for 12:00
    (tougher pace than Part A)
    Min 1: 45s AB @ 85% Pace
    Min2: 3 DB Hang C&J + 10m Front Rack Walk (ea arm)
    Min3: 45s Ring Plank Hold