Koda Tulsa

Saturday, April 24, 2021 Strength: A1) 4x8/8 1Arm Ring Rows A2) 4x50/50m HEAVY 1Arm Farmer’s Carry A3) 4x8/8 Goblet Lateral Step-Ups (controlled descent) ... WOD: B)Pacing Test (18:00 CAP) 5 Rounds - Each Round for Time 50 Double Unders 20 WBS (20/14) 10 T2B See more

Monday, April 19, 2021 Strength: A) Every 90s for 6 sets 1.1.1 Squat Cleans w/ 2s hold at the catch WOD:... B)THE OKLAHOMA STANDARD 2-3 Person Teams 4 Rounds 19 Synchro OH Lunges (45/25) 19 Synchro Pushups 95 WBS (30/20) - Split w/ Team THEN, FINISH WITH 168 BURPEE BOX JUMPS See more

Friday, April 23, 2021 Strength: A) Every 90s for 6 sets 1 Tempo Snatch High Pull 1 Tempo Power Snatch... 1 Power Snatch WOD: B)10:00 CAP 400m Run 30 Pull-ups 400m Run 30 C2B 400m Run ME Bar Muscle-Ups See more

Saturday, April 17, 2021 WOD: A)3-4 Person Team Chipper 100 Hang DB Snatches (70/50) 2K/1600m Row... 100 DB SA Thrusters 5/4K Bike 100 Burpees to 6 ***200m Team Run if DB touches the floor at ANY TIME FINISHER 100 Banded Curls 100 Banded Press Downs See more

Thursday, April 22, 2021 Strength: A)3x10 Back Squats (60-70%) B)2x12 Front Squats (55-60%) WOD:... C)3 Rounds for Time (6:00 CAP) 9-6-3 Devils Press (50/35s) 21-15-9 T2B See more

Friday, April 16, 2021 Strength: A) Every 90s for 6 sets 1 Tempo Power Clean 1 Push Jerk... 1 Power Clean 1 Split Jerk WOD: B)Work 005 8min AMRAP 100 Cal AB ME HSPU in Time Remaining See more

Wednesday, April 21, 2021 Strength: A) 3x10 Bench Press (60-70%) B)2x12 Strict Press (55-60%) WOD:... C)2 Times Through 50/35 Cal Assault Bike REST 3:00 50/35 Cal Row REST 3:00 See more

Thursday, April 15, 2021 Strength: A1) 4x10/10 DB High Pulls A2) 4x15/15 Lateral Band Walks A3) 4x5 MU Transitions... WOD: B)15min PARTNER AMRAP *10 Ring Muscle-Ups (split Reps) 200m Run (both run) ***add 2 reps every round See more

Tuesday, April 20, 2021 Strength: A1) 4x5-10 Strict Pull-ups (Tempo) A2) 4x10/10 Banded Rotations (low to high) A3) 4x5 Candlestick Get-Ups ... WOD: B)18:00 Partner WOD Alternating Movements 200m Run 20 KBS (70/44) 50m Goblet Carry See more

Wednesday, April 14, 2021 Strength: A) 4x8 Back Squats (60-70%) B)2x12 Front Squats (55-60%) WOD:... C)30-25-20-15-10-5 WBS (20/14) AbMat Sit-ups See more

Tuesday, April 13, 2021 Strength: A) 4x8 Bench Press (60-70%) B)2x12 Strict Press (55-60%) WOD:... C)10min AMRAP 30 UB Double Unders 15 Russian KBS (70/44) 30/30m KB Waiter’s Walk See more

Saturday, April 10, 2021 Strength: A) Koda Sanctionals WOD 2 20min to find your 4RM Front Squat WOD:... B)Koda Sanctionals WOD 3 (15:00 cap) 100 WBS (14/10) 100 Cal Row See more

Friday, April 9, 2021 WOD: Koda Sanctionals WOD 1 (10min CAP) 3 Rounds 10 Kipping HSPUs (25# plate + Ab Mat)... 10 DB Hang Power Cleans (35/20) 50 Drag Rope Single-Unders ***Rest 60s*** 3 Rounds 10 Pushups (to 20 Bar) 10 DB S2OH 50 Drag Rope Single-Unders See more

Thursday, April 8, 2021 Strength: A1) 4x15/15 DB Rows A2) 4x8/8 Side Plank Toe Taps WOD:... B)3 Sets 45s Assault Bike 2:15 Rest C)EMOM for 6 min 5-10 Strict Pull-ups See more

Wednesday, April 7, 2021 Strength: A1) 5 X Power Snatch Complex 2 Hang Snatch Grip Jumps 2 Hang High Pull (Snatch Grip)... 2 Hang Power Snatch A2) 5 X 8/8 SL Pallof Press WOD: B)15min AMRAP 400m Run 15/10 True Pushups (on DBs) 50m Farmer’s Carry (50/35) *RX=wear a 20/14# vest See more

Tuesday, April 6, 2021 Strength: A) 4x6 Back Squats (60-70%) B)3x10 Front Squats (55-60%) WOD:... C)10min Partner WOD Alternating Minutes 50 Double Unders ME Cal Row See more

Monday, April 5, 2021 Strength: A) 15min EMOM Min 1: 15-20s HSPU Negative Min 2: 5/5 Double KB Single Leg Deadlift (HEAVY)... Min 3: 10 Weighted Candle Sticks WOD: B)2 Rounds 20 Thrusters (115/80) 20 Burpees to 6 20 C2B Pull-ups See more

Saturday, April 3, 2021 Strength: Skill Work - 10m EMOM 1 Power Clean + 1 Push Jerk 1 Hang Power Clean + 1 Split Jerk... WOD: Partner Karen + Helen 150 WBS (split reps however) Then, 6 Rounds (3 each) Alternating Rounds Run 400m 21 KBS 12 Pull-ups See more