Code-wod – Page 73 – Workouts and information for first responders and everyone who wants to be fit

June 16, 2020

612

For time:

100 hang kb snatch (50/50 per side) divide how you choose. 35/little red or DB if not available.

50 sit ups

100 kb shoulder to overhead 35/ little red. 50/50

50 sit-ups

Score time. Remember, the proper kb front rack is fist under chin, elbow tucked, kb in the bend of your arm. NOT ON TOP OF YOUR SHOULDER.

June 13, 2020

611

For time 3 rounds of 20 cal rowing 20 ground to over head 65/55 20 burpees Rest 2 minutes Post total time minus last rest.

June 10, 2020

Six ten

For time 100 kb swings 53/35 50 sit-ups 200 step ups 20” box 50 sit-ups 100 push-ups

June 7, 2020

609

Amrap 20 10 clean & jerk 135/96 10 burpees over the bar 10 cal rowing. Rx+ 185/95. Look, only a few should + this. Not many more should rx. Please. Please don’t hesitate to scale. The intended stimulus is for you do do slow singles on the clean & jerk. If you can touch and […]

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June 4, 2020

608

EMOM 30 1: 5 strict pull ups (at least) + 10 hanging knee raise 2: 5 deadlift. As heavy as you can safely perform the reps and not be crippled. 3: reps of the strength exercise of your choice. I’ll probably choose a press. Example: bench, pushups, dB press, trx press. Or not. IDGAF. Post […]

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June 1, 2020

607

Amrap 25 10 alternating kb ground to overhead 53/35 20 push ups 30 alternating reverse lunges 53/35 40 double unders / 100 jump rope Ground to overhead can be clean & jerk or snatch. For lunges, hold the kb however you choose.

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May 29, 2020

6 oh 6

Buy in (only do once) edit: ** please read the explanation at the end. 20 pull-ups 3 rounds 20 calories rowing 30 kb swings 53/35 40 sit-ups Rest 2 min Cash out 100 walking lunges. Ok so here’s how it looks. Do 20 pull ups and immediately do round 1. Rest 2 min, round 2, […]