Code-wod – Page 60 – Workouts and information for first responders and everyone who wants to be fit

October 20, 2020

540

EMOM 25

1: run 100 meters

2: 10 box overs 20” for all

3: 70 jr/30 du

4: 60 seconds of max reps hang clean 65/45

5: rest. Puke. Cry. Suck it up. Go hard.

October 17, 2020

539

For time: 100 walking lunges with kb. 35/little red held however you choose 20 burpees 100 (50/side) kb hang snatch 35 20 burpees 100 sit-ups 20 burpees 100 Russian kb swings 53/35 20 burpees

October 14, 2020

538

Please read the note at the end. AMRAP 15 Clean & jerk 155/105 At min 0(to start the wod), min 5, and min 10 run 400m. Rx + 185/135 *please do not exceed your capabilities. You should be able to touch and go at least 2 reps with the weight. This is intended to be […]

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October 11, 2020

537

For time: 10 rounds 10 cal row 10 pushups

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October 8, 2020

536

Amrap 20 min 10 box over 24/20 15 hang snatch 65/45 20 squats (no weight) 25 sit-ups Box over: both feet must touch the top of the box. No lockout needed. Hang snatch: bar does not go below the knees. Squats: crease of the hips below the top of the knee. MORE important, lock out. […]

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October 5, 2020

535

For time 4 rounds 250m row 20 shoulder to overhead 95/65 20 kb swings 53/35

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October 2, 2020

534

Amrap 8 10 walking lunges w/ kb 53/35 15 sit ups 20 double unders or 50 jump rope Rest 2 minutes Amrap 6 20 walking lunges (no weight) 20 sit ups 30 double unders or 75 jump rope Score total reps. Weighted lunges: kb held in the front rack. NOT on the shoulder. May use […]