Code-wod – Page 64 – Workouts and information for first responders and everyone who wants to be fit

December 28, 2020

563

Edit: my fault, I forgot to add “3rounds” to the middle section.

For time:

Buy in (do once)

50 deadlift 95/65

Then 3 rounds

20 burpees

15 per side split squat 35/little red

10 per side kb hang snatch 35/little red

Cash out (do one time only)

50 dead lift 95/65

Split squat: step back as if you’re doing a lunge. Knee goes to the ground, straighten your legs without stepping back up. That’s one. Knee back to ground for two.

December 26, 2020

562

Amrap 12 14 sit-ups 12 kb swing 53/35 10 push up

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 […]

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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

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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.