Not 509.. I’ll look and update the original with a link later. Link to previous https://www.code-wod.com/609-2/ Amrap 20 10 clean & jerk 135/96 10 burpees over the bar 10 cal rowing. Rx+ 185/95. Look, only a few should + this. Not many more should rx. Please. Please don’t hesitate to scale. The intended stimulus is […]

For time Count down from 10 10 per side kb hang snatch 35/little red 10 calories rowing 10 kb swings 53/35 10 push ups Next round 9 of all, then 8,7….2,1

Amrap 12 1 clean & jerk 95/65 1 burpee over the bar 2 cj 2 B.O.B, 3,4,5 Continue adding one rep per round. Post total reps completed. **burpee over the bar: two foot take off. Stepping in any way is cheating. Chest and quads touch the ground, stand up, 2 foot jump to the other […]

5 Rounds 500m row 15 hang snatch 65/45

Amrap 15 1 push up 1 kb swing 53/35 2 push up 2 kb swing 3,3 4,4,5,5……. Until time or death.

5 Rounds for time 20 alternating kb ground to overhead 53/35 25 push-ups 30 sit-ups Ground to overhead: kb goes from the floor to locked out over head. Can be snatched, can be clean & jerk.

This is a view of my process or personal method for creating workout plans in three month blocks.  It’s not…

This page is dedicated to some of the terms we use that may not be common knowledge.  Please feel free…

-Just so you know; there will be broken links, stuff that doesn’t work, things that don’t look great. Let me…

What is the best way to warm up?  So I am not creating warm ups any more.  This is for…