Code-wod – Page 48 – Workouts and information for first responders and everyone who wants to be fit

July 14, 2021

624

👍 to those who did 623. If you can’t grind for 15 minutes……? I dunno. super impressed with those who cowboyed up.

For time:

75 hang snatch 65/45

Penalty for dropping the bar: 3 pull ups. Strict.

If the plates touch the ground, do the pull ups.

Hang snatch: starts off on the ground. Goes from hips to locked out over head in one moment. Not clean & jerk. That’s two. Wide grip. As wide as you can go with a full grip.

July 11, 2021

623. Did 2 621s.

For time: 100 burpees 200 Russian kb swings 53 Time guess: 15m? I dunno. It’s suck no matter how long. Shoot for burpees in < 8m.

July 8, 2021

621

Amrap 125 power cleans 135/9510 cal rowing

July 5, 2021

621

621 For time:50 overhead reverse lunges 45/25 lb plate50 burpees over the plate50 plate ground to overhead Overhead reverse lunge: Plate is locked out over head. Elbows locked, beside the ears. Alternate reverse lunges. Rear knee touches (easily) the ground. Rep is complete with both feet next to each other, knees, hips, elbows locked out. […]

View with Comments

June 29, 2021

620

For time: 50 front squats 95/65 100 jump rope 25 front squats 100 sit-ups -——————— Accumulate 10 minutes in a plank. Push up plank. However many rounds it takes.

View with Comments

June 26, 2021

Amrap 12

12 wallball 20/14 12 calories rowing Info upfront: I won’t be doing this one. Cracked/broken/bruised ribs

View with Comments

June 23, 2021

618

5 sets X 5 reps trap bar deadlift Superset X 5 – minimal rest, if any. 1: max strict pull-ups 2: 15 burpees EMOM 10 1: 10 alternating kb clean & jerk 2: 10 pushups, 10 hanging knee raise Post completion. I don’t care about your weights. Be safe. Don’t get hurt.