Code-wod – Page 11 – Workouts and information for first responders and everyone who wants to be fit

January 21, 2024

790

AMRAP 2m
25 push ups (completed 1 time)
as many air squats as possible in remaining time

Rest 1m

AMRAP 2m
250m row (complete 1 time)
as many pull ups as possible in remaining time

Rest 1m

AMRAP 2m
25 push ups (complete 1 time)
as many deadlift 135/95 (regular bar) as possible in remaining time.

Rest 1m

AMRAP 2m
250m row (complete 1 time)
as many push ups as possible in remaining time

Score only squats, pull ups, deadlift, and push ups (last round only)

January 19, 2024

789

AMRAP 12m10 box over 20″ + 53/35 lb kb10 hang clean and jerk (5 per side) 53/3520 abmat situp *box over: hold the KB however you choose. Both feet touch the floor on both sides and the top.

January 16, 2024

788

Count down from 10 for time:Hang barbell snatch 65/45burpee Perform 10 of both movements, then 9, 8….2, 1.

January 13, 2024

787

Amrap 15 20 cal row 15 squats 10 push ups 5 clean & jerk 95/65

January 4, 2024

786

Amrap 12m 10 hang snatch 65/45 10 push ups 10 box over 20”

December 31, 2023

785

For time:Buy in: 1000m rowThen 2 rounds for time:– 30 alternating kb ground to overhead 53/35– 30 alternating reverse lunges (body weight)– 30 abmat sit up Ground to overhead: kb starts on the ground and finishes locked out overhead. That’s one. Switch hands and repeat. Pro tip – If you’re looking at the kb at […]

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December 29, 2023

784

AMRAP 12 (count up)1 Deadlift 135/951 Burpee(next round)2 DL2 Burpee3,4,5….. Continue increasing each by one rep per round. Score total reps. 10 full rounds would be 110 reps.