Code-wod – Page 55 – Workouts and information for first responders and everyone who wants to be fit

February 5, 2021

575

For time

10-1 reps of

Deadlift

Front squat

Shoulder to over head

Burpee over the bar.

First round, 10 reps of all, then 9, then 8,7….2,1.

Weight for all: 95/65

Burpee over bar: chest and thighs to the dirt. Jump up, jump over the bar. That’s one. (Must be a two foot take off).

February 2, 2021

574 false alarm

Edit: just realized this is two in a row with hang snatch. It’ll be alright. Amrap 20 5 pull-ups 10 push ups 15 squats 20 hang snatch 65/45 Score rounds and reps. Can’t die won’t die.

January 27, 2021

573

For time 50 hang snatch 65/45 40 sit-ups 30 push up 20 sit-ups 10 pull ups Score time Extra credit: not scored unless you want to, 20 minutes rowing. T

January 24, 2021

572

EMOM 30 1: strict pull-ups 2: push ups 3: you choose Wods have been crushing lately. You choose. Choose reps for pull-ups and push ups. 5 and 10 would be reasonable. You choose movement 3.

January 21, 2021

571

Amrap 20 minutes 30 clean & jerk 95/65 30 cal row 30 bar facing burpees Rx + 135/95. Bar facing burpee: body must be perpendicular to the bar (ie bar facing), chest and thighs to the ground, jump up, jump over the bar. That’s one. Repeat. They suck. A lot.

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January 18, 2021

570

For time: From 20 to 2 reps. Subtract 2 per round Kb hang snatch (split evenly per side ie 10/10) 35/little red Alternating reverse lunge 35/little red. Hold in front rack. Box over 20” So round 1 is 20 reps of each, round 2 is 18, 16……6,4,2 Lunge: front rack means fist under chin, elbow […]