Code-wod – Page 74 – Workouts and information for first responders and everyone who wants to be fit

May 26, 2020

605

EMOM 24

1: 8 box overs 24/20

2: 12 goblet squats 53/35

3: 20 seconds max reps shoulder to overhead 65/55

Score total shoulder to overhead.

Rx+ 95/65 30 minutes

There’s a lot of space to cheat. Squats go below parallel, and get locked out at the top. Hips and knees. S2oh is locked out OVER head. Not in front. Have some integrity. If you’re going to bullshit reps, just post that you participated.

Previous Workouts

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May 23, 2020

604

AMRAP 2020 calorie row20 Deadlift 135/9520 burpees Rx+ 185/135

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May 20, 2020

603

For time: 50, 40, 30, 20, 10 reps of Kb swing 53/35 Squats Pushups

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May 17, 2020

602

Amrap 15 1 clean & jerk 95/65 10 sit-ups 2 clean & jerk 10 sit-ups …….. increase clean & jerk by 1 rep each round. Sit-ups are static. Rx+ 135/95 Edit: didn’t think about the fact most did clean & jerk in the last one because I snatched. Oh well. My bad.

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May 14, 2020

601

For time: 5 Rounds of: 15 ground to overhead 65/45 10 front squats 65/45 5 pull-ups Ground to overhead can be snatched or clean and jerk. Squats: hip crease below the knee, stand up to FULL extension. Hips in line with the shoulders.

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May 11, 2020

600

WOD 600. Wow AMRAP 20 minutes12 calorie row12 burpees30 double unders / 75 jump rope There’s no where to hide in this one. My suggestion is to pick your strength and push it. Then maybe 75% on the rest.

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May 8, 2020

599

For time: 4 rounds of 15 shoulder to overhead 95/65 20 kb swings 53/25 10 pull-ups Rest 2 minutes Score total time. Don’t count the last rounds rest period. Each round should be considered a full blown sprint.