Code-wod – Page 63 – Workouts and information for first responders and everyone who wants to be fit

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 a workout that few will Rx. Don’t worry about rx. Choose a weight that you can get some reps in and a workout. It should be heavy, but not so heavy that your score is 5.

Previous Workouts

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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 […]

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September 29, 2020

533

EMOM 24 1: 10 burpees 2: 10/7 calories rowing 3: 20 seconds ground to overhead 65/45 Score total g2oh reps. Can be clean & jerk or snatch. RX+ 12 burpees. 12/9 calories

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September 23, 2020

Wod 533

For time 2 Rounds for time 50 Russian kb swings 53/35 50 push ups 50 kb sumo deadlift high pull 53 /35 50 alternating reverse lunges (no weight) Sumo deadlift high pull: using the posterior chain, glutes, hamstrings… wide stance. Kb goes from the ground to handle at chin height. Primary muscles are posterior chain. […]