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

March 6, 2020

579

For time:

100 push-ups

100 kb hang snatch 50 per side. 35/Little red

100 sit-ups

So many bad push-ups. So many. Look, is seriously 75% of what I see is dog shit. You all have a video recorder. Do some push-ups and video it. If you can fly through 30 unbroken, hint: it’s probably you.

Snatch: kb should be over head. Not out in front, not to the side. Elbow locked.

Sit-ups: if your shoulders aren’t passing your hips, you’re cheating.

It’s about having a safe and productive workout. If doing things correctly slows you down so much that you’re embarrassed, just post that you completed it. Do it right, work hard, improve. That’s it. 50 shit push-ups aren’t equal to 10 good reps.

Previous Workouts

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February 29, 2020

578

For time: 50 power snatch 75/55 50 squats. ***no weight!!!! 50 shoulder to overhead 50 alternating reverse lunge. No weight 50 hang snatch 50 squats ****no weight 50 hang clean 50 sit-ups. Time estimate: don’t start late. Scaling option: start at 6:45

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February 26, 2020

573

Amrap 20 15 hang kb snatch right 35/little red 15 hang kb snatch left 30 goblet squats 35/little red 45 push ups

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February 24, 2020

572

For time: 50 clean & jerk 100 sit-ups 150 du / 300 jump rope Rx weight 95/65 Rx+ 135/95

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February 20, 2020

571 heavy day

Back squat 5×12 (5 sets of 12) Dynamic. Post heaviest if you choose. It really doesn’t matter. Squat heavy for you. Not heavy for Donk. 3 rounds not for time: 10 bent over barbell rows 5 strict pull ups 20 trx push-ups at the steepest angle you can manage.

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February 18, 2020

570

AMRAP 15 5 hang clean 95/65 10 shoulder to over head 95/65 10 box over 24/20 20 Russian k. Swing 53/35 On box overs both feet must touch the top of the box. You don’t have to jump.