Code-wod – Page 57 – Workouts and information for first responders and everyone who wants to be fit

December 23, 2020

12 days of hurty

1: 200m row

2: 20 du or 50 jump rope

3: pull up

4: toes to bar

5; box over 20”

6: pushups

7: shoulder to overhead 65/45

8: hang clean

9: deadlift

10: burpees

11: per side reverse lunges to press 53/35

12: 12/side kb clean & jerk 53/35

Pattern: 1, 2 1, 3 2 1,…………12-11-10-9-8-7-6-5-4-3-2-1.

Time cap: 45 min.

Lunge: holding kb in front rack, step back to your , when you drive up press and lockout the kb.

Box over: both feet must touch the top of the box.

Toes to bar: your toes touch the pull up bar.

December 20, 2020

560

For time: 1000m row 100 double unders/ 250 jump rope Then 3 rounds of: 20 shoulder to over head 95/65 15 hang clean 10 clean & jerk

December 17, 2020

Amrap 20 Cindy has the DTs.

12 right side suitcase deadlift 53/35 kb 9 right side single arm Russian kb swing 6 right side shoulder to overhead 12 left DL 9 left Russian kb swing 6 left S2OH 5 strict pull ups 10 push ups 15 squats

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December 13, 2020

558

For tine 5 Rounds for time: 15 shoulder to over head 65/45 15 hang clean 65/45 15 box over 20” 15 calorie row

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December 10, 2020

557

Amrap 15 min 10 hang power snatch 95/65 20 abmat sit-ups 10 alternating reverse lunges. 95/65 20 burpees Score rounds and reps Barbell should be held in the front rack for the lunges.

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December 4, 2020

556 m16

For time Row 500m 20 hand release push ups Row 500m 20 standard pushups Row 500m 20 burpees Should be < 10. We’ll see I guess.

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December 1, 2020

Wod 555

5 rounds for time 5 burpees 5 box over 24/20 5 shoulder to overhead 135/95 5 Pull ups 25 sit up 25 deadlift 135/95 * as usual, be careful with dead lifts.