Koda OKC

405-623-9814

228 NW 60th St

Oklahoma City, OK 73118

Koda Native

Bethany, OK

Koda Norman

Norman, OK

Koda Deer Creek

Edmond, OK

Koda Tulsa

Tulsa, OK

Koda Iron View

Lafayette, CO

Other Koda Locations

  • Koda Native
  • Koda Norman
  • Koda Deer Creek
  • Koda Tulsa
  • Koda Iron View
  • Workout of the Day

    Saturday, September 26, 2020

    Koda OKC

    A) 15min Skill EMOM
    Min1: 3 Snatch Balance + 3 High Hang Power Snatch
    Min2: 3 Wall Walks (or 10m HS Walk)
    Min3: 12/12 DB Rows (HEAVY)
     
    B) For Time
    Run 800m (race pace)
    Row 2K/1600m
    Run 800m (race pace)
    AB 5/4K
    Run 800m (race pace)

    Friday, September 25, 2020

    Koda OKC

    A1) 5.3.1.5.3.1 Bench Press
    A2) 6×20-30s Boat Hold Flutter Kicks
     
    B) 5 Min AMRAP
    (5-10-15-20…. reps of)
    WBS (30/20)
    T2B
     
    FINISHER (5:00 CAP)
    50 Strict Dips
    RX=Rings at MU height

    Thursday, September 24, 2020

    Koda OKC

    A1) 4×8-12 Poor Man Glute Hams
    A2) 4×20-30s Partner Chinese Planks
    A3) 4x50m Plate Pinch Carry
     
     
    B) 16min EMOM – 4 Rounds
    Min1: 15/10 Cal Bike + ME Alt DB Snatch (60/40)
    Min2: Rest
    Min3: 15/10 Cal Row + ME Box Jumps (Step Down)(24/20)
    Min4: Rest
    All WOD Posts