Koda CrossFit Native

405-397-3202

8037 NW Expressway

Oklahoma City, OK 73162

Koda OKC

Oklahoma City, OK

OKC

Koda Norman

Norman, OK

Koda Deer Creek

Edmond, OK

Koda Tulsa

Tulsa, OK

Other Koda Locations

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  • Koda Norman
  • Koda Deer Creek
  • Koda Tulsa
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    Workout of the Day

    August 18, 2018

    Koda CrossFit Native

    WOD:

    A) 8min AMRAP
    20 Russian Twists – 15 WBS – 10 Burpees – 5 Strict Pullups
    B.) 3X 7 Bent Over A-T-Ys (21 Reps) + 100m Walk/Rest

    C) 3 Rounds (10m Cap)
    200m Run + 10 DB Hang Clusters + 3/2/1 Wall Walks
    Rest 60s Between Rounds

    D) 3X 10/10m DB OH Lunge (Regional Standard) + 100m Walk

    E) 7min EMOM
    3 Burpee Pullups + 30 Double Unders
    ***add 1 BPU every round

    KODA Jacked

    WOD:

    A1) 3×20 Goblet Squats (build)
    A2) 3X10-15 V-Ups on Rower

    B1) 3×8-12 Incline DB Bench Press (30X1)
    B2) 3×8-12 Chest Supported Rows
    B3) 3×8-12 Plate Raises

    C) 6 rounds for quality
    5-4-3-2-1 Goblet Box Pistol (ea leg)
    1/1 Turkish Get-Up

    Schedule

    Full Schedule

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