Code-wod – Page 19 – Workouts and information for first responders and everyone who wants to be fit

December 31, 2023

785

For time:
Buy in: 1000m row
Then 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 the top of the rep, it’s wrong. It’s either too far forward or you’re looking up at it. It won’t disappear. You’ll know if you dropped it once you wake up. But you’ll have your teeth.

Lunges: Back knee either touches the ground (I suggest a pad) or hovers no more than 1″ off the ground. Actual inch. Even measuring from the base. Rep is complete when you’re standing up with both feet next to each other and your hips locked. If you’re bent over like a speed skater between each rep, it’s a no.

Previous Workouts

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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.

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December 27, 2023

783

Amrap 10 250m row 15 push ups 20 abmat sit-up

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December 23, 2023

782

12 days of Christmas cheer! ( 60 minute time cap ) 1: Pull up2: Toes to Bar3: Shoulder to overhead 95/654: Hang clean 95/655: Deadlift 95/656: Box over 24″ (notice 24″ not 20″)7: hang kb snatch 35/little red(per side)8: Burpees9: Push up10: Calories rowing11: Goblet squat 53/3512: Hang kb clean & jerk 53/35 (per side) […]

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December 10, 2023

781

For time:5 Rounds for time: 20 box overs 20″20(10 per side) kb hang snatch 35/little red20 abmat situps *box overs: both feet touch the ground on both sides and the top. Get from one side to the other however you want. Just don’t walk around.