May 20, 2019
495 First release of V3.0
Author: jereme
Wod 495 – First wod on the 3rd version of Code-Wod.
For time complete:
50 Reverse Lunge to KB press (25 per side)
50 Alternating KB snatch
50 Russian KB swing
Rx 35/little red KB
Rx+ 53/35
Explanation of movements:
Reverse Lunge to press:
hold the KB in the “front rack” on the side you’ll step back with. For example, if I lunge back with my right leg, I’l hod the KB in my right arm. Use the explosive drive out of the lunge to press.
Alternating KB snatch:
The KB comes from the ground to overhead each rep. If you need to clean and jerk, feel free. It will significantly slow the workout down AND it compounds the the KB press. The snatch is in the hips. Clean and press will be shoulders.
Russian KB swing:
With straight arms, the swing stops with the KB at nose level.
I think everyone can do the Rx+, but with the Rx weight you’ll move faster.
Please comment your time and level.
Shane Garland
says: - 129 comments - May 23, 2019Good workout
Mike T
says: - 590 comments - May 21, 2019RX= 10:17. My back got really tight, so I had to take a few extra breaks. Going to work on my form and stretching to ease back tightness. Glad the WOD’S are back!
Jereme Daniels
says: - 35 comments - May 21, 2019Rx+ 7:50.
Good but tougher than I expected. Started with 10s on lunges and had to drop to 5s.
Patrick
says: - 208 comments - May 21, 2019Looking good. 6:32 Rx
Jereme Daniels
says: - 35 comments - May 21, 2019Time stamp is a bit off lol